Viniyoga Therapy for the Low Back, Sacrum & Hips with Gary Kraftsow

Full of information about the important small muscles in your back and how they work. The workout themselves are not difficult to do and hugely effective. It is now 2023 and I still use this video when I do something ridiculous and careless and tweak my lower back. I even bought my sister a copy.

I've used this for several years and it really helped develop my lower back and rid me of lower back pain. It's well designed and I can do it even when my back is feeling a little tweaked out.

I'm not a yoga follower but was simply looking for a DVD to help with lower back and hip pain. I have a posterior innominate rotation on the left (diagnosed in 1997) and hip dysplasia on the right. I also recently started physical therapy for knee pain (suluxated patellas - worse on the left), as well as the other issues. In the past, a mix of back extension work and abs had really helped with my hip pain, but was not sufficient this time around. So, based on reviews, I purchased this DVD. I have only used the first lower back routine on the DVD.Before I get into the review, I just want to add a caution for those that are not currently doing yoga, even if you are doing other Core exercises, you may want to break the workouts into sections. The first time I did the lower back routine I did the entire segment and was rewarded about an hour later with intense pain accross both hips and lower back that lasted for several days. This did not impact my review of the DVD, though, as I figured it was just too much, too soon. So, after that I initially did the first half of this practice and then slowly added on through to the end.When my knee problems started I purchased this DVD and a knee DVD to see if I could improve the situation on my own. I made a lot of progress but then over vacation re-injured my knee so started on physical therapy. I continued to do the exercises from this DVD during my first 6 weeks of PT. I did have some improvements in my lower back pain and stiffness, but this did nothing to help stabilize my rotation. Also, as mentioned in a previous review, there is quite a bit in this DVD to bother the knees. After re-injuring my knee I was forced to drop all Bridge exercises from this routine (oddly enough I can do a bridge with my feet on a chair and now do a single leg version of these). Also, I ended up dropping the Supta Padangusthasana as the bending and straightening of the knee was also a problem, and to be honest it only provided a very weak hamstring stretch. If it were only the problems with my knees, I would probably have given the DVD a better score, but even when doing the full version of the workout it didn't provide any stability and only helped my lower back a little.For stablizing my hips and lower back rotation, my physical therapy has taken me in a completely different direction than this DVD. I found I was very weak in my gluteus medius so my physical therapy focused on that (clams with resistance, abductor leg lifts with ankle weights, leg circles), as well as moving to the single-legged version of the bridge on a chair. After a few weeks we also added forearm planks and side planks. Also, I continue to do ab exercises and have increased the intensity (I love the Pure Core routine from the Core Fusion Pilates Plus DVD). I have found that the combination of exercises from physical therapy and my own ab routines have done a lot more for me than this exercise DVD has. I have viewed the other two routines on the DVD, and don't think that either would be as efficient as what I am doing now, and would hurt my knee. My rotation has now stablized and although I'm still working through issues with some hip pain, my lower back pain is gone. I found I was getting more and more bored with the routine from this DVD, and I really didn't want to devote over 20 minutes for just my lower back and then still have to do glutes and abs, so decided to eliminate the DVD workout. I did take from it the 4 versions of back extensions from the three routines, making a note of the timing used for each. I also continue to do cakravakasana variations. I can complete my lower back routine each day in less than 5 minutes and so it fits better with all the other exercise I do.I realize that I have some specific issues so this impacts my review of the DVD, but regardless I think the routines are too long and don't include the abs and very little for the gluteus medius. Also, just found it really boring after a while. So, it's just not for me. I may pull it out from time to time for a lighter lower back workout as I did a few days ago, but I do not see this continuing as a daily practice. If you simply have problems with lower back pain/stiffness but no mechanical issues then this DVD would probably provide a perfect workout for you.

I bought this DVD in 2008, and have tried it from time to time as my physical circumstances have changed. I bought this based on the wonderful reviews, and the fact that it was therapy for the low back, sacrum, and hips. I was in 2 bad car accidents in my 20's, and fractured my spine 6 years ago when I wiped out after hitting a patch of wet mud while biking. The result, after I'd healed enough to move around, was that I was left with considerable chronic pain in my lower back, and if I walk for any time at all, my hips get very painful. Prior to the accident I walked 7 miles per day, and rode my bike 10. Afterwards, I found myself unable to do any real exercise at all - not wanting to let my physical condition continue to deteriorate, I was looking for a gentle form of exercise.Some forms of yoga have been great when I was in good shape, so I thought I'd give Viniyoga a try 6 months after the accident. What I found was that it caused me more pain in my lower back, and I felt as though my muscles went into spasm that lasted quite a long time. Instead of opening up my hips or pelvis area, I felt more locked up. I do have to say that if my injuries hadn't been as severe, this DVD has real potential - so I'll keep it, hoping I'll get to the point where I can use it.A little more than a year after the accident, and some physical therapy behind me, I tried again. This time I still found my back hurt while doing the workout, esp the exercises done while lying on my back. I've decided to wait awhile, try a little more therapy before doing Viniyoga. I also had my physical therapist look at the video, and he felt it was good, and well worth hanging onto for use further down the road.I definately don't want to give up on this program because I do think it's a very good program, but I did want to review this for people who might find themselves in a similar position. Both to let them know it's a good program, and not to give up if it's painful at first.What this program offers which others I've looked at don't, is a really good understanding of how yoga can be utilized to stregthen the back, and get it back in condition. An excellent presentation on how to perform the various postures. And then the postures/exercises are broken down into different segments based on the areas one might need to concentrate on the most. For example, after so much time w/o any significant exercise, I very much need to stregthen my core, especially my lower abdomen, and all of my back muscles. When I exercise my back now it goes into spasm - which is pretty excrutiating - ever get a foot cramp? LOL Imagine that in your back, and I can't get out of it myself! Yikes it hurts!Anyway, I know this is a DVD I'll hang on to until I can do exercises w/o inducing more pain. And, until then, I wanted to suggest an alternative for those who find themselves in the same position I'm in, as well as those who would like an excellent core training DVD - the only one I've found that I can do at this point. It was suggested by a friend who's a pilates instructor, and it's the one DVD I'm finding offers significant healing from my injury. It's called Core Training for Belly Dancers by Gerson Kuhr ... he goes by another name based on a show he was in, but it escapes me at present - you can ck out the link if you're interested.  Core Training for Belly Dancers I've been using it now for a little over 2 months, and I can feel the improvement in my abdominal muscles - which I know are imperitive to a strong back. I can also feel improvement in my back - lower back in particular. It's been worth the $30 price tag!

After a difficult xmas suffering from stiffness in my back I decided I had to restart yoga instead of push ups and weight training. I first of all started with the dummies guide to yoga with Sara Ivanhoe which is very good to get you into yoga but doesnt target a specific region, but I want to make clear its a great way into yoga with an intermediate workout.I decided to try this after reading reviews on other sites. I started with what could be described as an induction about backpain and have to say this was a very enlightening and educational part of the DVD. Its as if the DVD is a holistic healing tool starting with the learning process. The concept that made the most impact upon me was about movement and how we have to change the way we move.I combine the workouts with the above DVD so I have a 30 minute sun salute workout and viniyoga 30 minute session. Of course you can just do the viniyoga session everyday and after just three weeks I have noticed the difference in my back pain and how more flexible I've become which has impacted upon my wellbeing and mood.I've had to admit and accept for 20 years I've had chronic intermittent back pain which has affected my mood and relationships and lifestyle. My problem is that I have not maintained the yoga lifestyle and practiced 30 minutes a day. With this DVD this has changed and I have to say its not just the back it improves but all of the body as it aligns the whole of your body and has a ripple effect on your whole being.I am a therapist and practice mindfulness meditation, this completes my stress management and I cannot convey the feeling I get after just 30 minutes of yoga.

I've had this and the other DVD for over 4 years, use them regularly and am just getting round to reviewing them.They are brilliant if you suffer back and neck pains and need an affordable way of helping yourself. Gary Kraftsow, the practitioner is excellent. He really knows all there is to know about the medical side of things to do with all kinds of back pain as well as of course the Yoga side so you know you are being instructed by someone who will not harm you.What I love is the attention to detail, the ability to have each of the individual movements broken down so that you can practice them away from the complete workout. On each DVD there are 3 brilliant workouts to do which you can build yourself up to doing all three. I personally just do the ones on each DVD that are my favourite. There is also loads of medical information via his brilliant lectures.A great investment for getting yourself more mobile that doesn't cost the earth.

This proved hard work to start with. You will certainly need to move with care after your session to start with, but I have continued daily to do a session and I do believe that it is helping,

Great DVD. Gary Kraftsow's instructions are very clear especially for those new to yoga. Plenty of time allowed to complete each pose and a very good sequence of moves and when it says the session lasts 22 minutes, you can be sure that from start to finish it is exactly 22 minutes.

Definitely for beginners as Very simple. Very clear explanation of back pain, though a bit tedious. Still trying to persuade my husband to do the exercises!