Yoga for the Lower Back

Every Thursday

18:45-20:00 (GMT+2)

9:45-11:00 (PST), 12:45-14:00 (EST)

via Zoom Meeting

back pain teacher.png

Hi, I'm Fred Bender. I have been pain-free from 2 herniated discs for 20 years and have been teaching the practices that led to my recovery to 150 students a week at my yoga center. l am streaming my Thursday 18:45-20:00 (GMT+2) lower back yoga class. You can practice to it in the comfort of your own home with the free Zoom Cloud Meetings app.

Email me at to receive the Meeting ID number and Password. Set up and arrive early to the meeting. Contra-indicated for acute pain with inflammation.

How the Class is Given

The montage video above gives a basic idea of the class. It's not a practice video. I practice the class providing instruction so that there is a visual reference. I  do not provide personal instruction. It is important that you do only those practices that feel comfortable and stop any practice that is uncomfortable.

​What's Needed for the Yoga Class​

  • An exercise mat or beach towel

  • A yoga strap for a leg stretch exercise. If no yoga strap, a pants or bathrobe belt will do.

  • A cushion

  • A clear wall or door to lie the legs up against​

"I felt like in our real class. It's amazing not to leave home, not to lose time in a traffic jam." - Rita​

Why the Class is Free

I have not set a price for the class, because the price of yoga classes varies from country to country, but people experience similar levels of pain no matter what country they live in. 


if you find the class is beneficial for you, please return to the site and consider making a small contribution. If you cannot pay, you can help by referring family and friends or through social media mention. Thank you.


Technical Preparation


  1. Download the Zoom Cloud Meetings app for iPhoneiMac or GooglePlay onto the device you will be using to stream. They also have a Chrome extension and Firefox extension, but extensions may be unstable. Visit their download center.

  2. Create a log-in at Zoom within the app to join the class faster. There is no cost to participate in someone else's streamed event regardless of length. 

  3. 10 minutes before class, open the Zoom app and tap the "join" button.

  4. Input the Meeting ID number and password sent after registering with me at

  5. The app will pop-up a select audio option "Computer or Internet Audio". Tap it.

  6. Set your mat parallel to the device as in the photo above so that you can simply roll your head to one side to view the class if needed.

  7. If you cannot hear my instructions, you missed step number 6. Leave the meeting and restart. If still a problem, you will not be able to participate, but please send  me an email at

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