Yoga for Healthy Lower Backs

'YOGA for Healthy Lower Backs’

Do you want to improve the comfort of your back and reduce stress?

Researched at The University of York and funded by Arthritis Research UK.

Evidence-Based Quality Yoga Programme.

Specialised, small group, weekly classes taught over 12-week course

Motivate and teach you to improve your health for the long-term.

Simple, gentle and effective.

Gentle * Effective * Enjoyable

Quality * Small Group Classes

Unique * Specific * Individualised

Beginner-Friendly * Cost-Effective

Teaches and Motivates

As seen on TV!

Next block starts Thursdays June 2019 @ The Barefoot Sanctuary 10am

Future block in Cockenzie. Monday evenings, from mid September. Dates TBC


These classes are progressive and drop-in is not available

Class Dates

Thursday 10 to 11:30 -> Intake Thirteen - Feb 2019

Feb 21, 28

March 7, 14, 21, 28

April 25

May 2, 9, 16, 23, 30

Intake Fourteen - March 2019

Times & dates : Mondays, 2:30 to 4pm @ The Barefoot Sanctuary in North Berwick

March 4, 11, 18, 25

April 1, 8

May 6, 13, 20, 27

June 3, 10

New session, -> Intake Fifteen - June 2019 - North Berwick

Now taking bookings

Thursdays 10am to 11:30am

June 6, 13, 27

July 4, 18, 25

September 5, 12, 19, 26

October 3, 10

New session -> Intake Sixteen - September 2019 - Cockenzie - Cockenzie House and Gardens, The Willow Room

Now taking bookings

Mondays 6pm to 7:30pm

September 9, 16, 23, 30

October 7, 21

November 4, 11, 18, 25

December 2, 9

Feedback from previous attendees:

"..It's been a fantastic help ....I'm doing the exercises most days at the moment as my back flared up again when I stopped over Easter and they have quickly brought it under control again. Thank you for teaching me the tools to manage a problem I have struggled with for years." Attendee Intake 8

"I have thoroughly enjoyed the course and feel better equipped to deal with any back issue I may have in the future, so thank you for that." Attendee Intake 7

"Thank you for your expert tuition, it has been life changing for me!" Yoga for Healthy Lower Backs class attendee, North Berwick. 2016

"I thoroughly enjoyed the course and so did my back!" Yoga for Healthy Lower Backs class attendee, North Berwick. 2016


Yoga for Healthy Lower Backs

Homework??!! Yes, these classes involve some homework which is practicing the yoga poses and stretches we do in class and relaxation. This is so that it becomes intuitive for you to tune into your own body when for example you have done a lot of gardening or lifted something awkwardly. The yoga you will learn in these classes will be your first port of call to help you feel better.

Why should I do these classes, in 6 key words: motivation, positive, effective, accessible, lifeskill, confidence

What happens if I miss a class: I will make note of classes missed and next time I do these classes you can come to the class missed. I will make twelve classes available to you.

What's in the classes: The first class is called "What to do if I get a painful episode". So it's designed to teach us not to panic, to find a yoga relaxation position we are comfortable in and relax. Classes 2 to 6 are the core series and about coming back to symmetry and stability and building core strength. We talk a lot about posture. Classes 7 to 12 build on this and add more asymmetrical and stretchy poses. Homework is encouraged and you will make more progress if you do some homework. This can be simple awareness of posture, to twenty minutes of stretching, to fifteen minutes of relaxation, or all of the above! Relaxation is a key pillar of these classes and will be a tool for you to use forever.

Who are these classes for? : Everybody! All ages, from 18 up. If you have very recently herniated a disc it may be better to wait until the next intake. The health questionnaire also asks about things like difficulty passing or controlling urine, numbness around back passage, genitals or thighs, loss of control or feeling from back passage and numbness pins and needles or weakness in both legs. If any of these apply to you please consult with a medical expert first to make sure that further investigation is not required.

What to wear: loose comfy clothing you can stretch in. No shoes are allowed in the studio and we don't usually have footwear for yoga anyway. You can wear socks though and cosy socks will be handy in the colder weather. Layers are good. There is quite a bit of lying on the floor, so as the weather gets colder please dress accordingly. There are radiators in the room. There are yoga mats and blankets available, but if you prefer your own then please bring it. For the first class please bring a pillow with you, one like you put your head on in bed at night. After that you don't need to bring it again unless you prefer doing some of the exercises with it.

And what happens after I finish these 12 classes? The plan is that you now have increased confidence in your body. You may get back to the things you had stopped because they caused pain. You may have the confidence to take up new activities as you are feeling so good. When your back is happy, do maybe thirty minutes of yoga two or three times a week to maintain your wellness. If you have a sore back then relaxation once a day and one of the poses we learn in class one is recommended until the pain subsides. Occasionally people like to repeat the course of classes. I offer this at a subsidised rate if you want to do so. I also teach other yoga classes you could come to. Some focus on relaxation and some are more physical. There are lots of yoga teachers locally and these Yoga for Healthy Lower Backs locally will be a good basis for any yoga class.

Further info: This is the website belonging to the creators of the course.

Cost: 12 classes = £150. Additional resources which student purchases (see below) = £60 plus p&p. Therefore total cost / investment = £215 per person. I prefer full payment in advance although payment in two halves (classes one and seven) is also possible. Payment can be cash, cheque (payable to Nicola Bourke) or bank transfer. Let me know if going for this third option and I will send the details.

Updated resource pack for 2019 (compulsory)

  • a pack costing £60 plus P&P which includes
    • newly updated colour version of the book
    • option to buy the relaxation CD or MP3 files of the relaxation tracks
    • laminated colour handouts
    • 4 audio class recordings, but only available after class 7.
    • other handouts / information
    • full detail here

Please purchase all other resources yourself as soon as you can from the Yoga for Backs website. This is set up as a social enterprise and I know that the resources are being made available at the best possible price. The relaxation tracks can be purchased separately for £19.99. The new colour book can be purchased separately for £28.99 plus £4.50 p&p. I can sell you the CD for £12.

Your teacher: Nicola Bourke. 07766174462. Feb 2019 intake will be my 13th time running this course and I am delighted to be bringing these useful skills to so many people. I have been teaching yoga for almost ten years and practising for over twenty. Once upon a time I was an accountant in a car factory with a bad back and now I am a full time yoga teacher and my back feels great!

I would be delighted to meet you for a coffee or to have a chat on the phone if you want to discuss if these classes are suitable for you. Do get in touch if anything remains unclear. The website is also useful. Thank you for reading!