Cardiff Yoga Studio

Yoga for Healthy Lower Backs


The next course will start on Thursday April 2nd, 2020, 7:45 til 9:00pm

The teacher  is Padmasimha, who set up the yoga studio 20 years ago, and has been teaching the back course for the last 5 years.





  • 12 weekly yoga classes lasting 1¼ hours taught over 3-4 months.
  • An evidence-based, specific and specialised programme targeting lower back problems, approved by Arthritis Research UK, yoga associations and NICE.
  • Initial telephone consultation with teacher to address any concerns. Registration Form completion. (These help the teacher to help you more.)
  • Weekly sessions – initially teaching simple pain-relieving positions and strategies; progressing gradually with strengthening and stretching poses and movements, designed to improve flexibility, mobility and posture; breathing, mindfulness and relaxation techniques.
  • Accompanied by comprehensive evidence-based book (student manual), 4-track Relaxation CD (Track 1 also available in App format), practice sheets to enable simple home practice.


  • “ONCE OFF” course teaches you to look after your back condition for now and for the future.
  • 15 hrs of supervised exercise, plus a book and yoga practice sheets, aims to teach you to help yourself forever (compare this to an average of just 4 individual sessions of 15-30 minutes with a physiotherapist / chiropractor that typically addresses just the acute/ immediate problem)
  • Addresses other aspects that may be affecting your back problems e.g. joint and muscle pains, arthritis, stress, mood, anxiety, tension, return to work strategies.
  • Taught in small group  between 6 and 12.
  • The latest evidence shows that you should exercise for improved physical and mental health. NICE suggests exercise ‘as a first step to managing back pain’.
  • It’s enjoyable, and improves general well-being.

Who is it suitable for?:

  • Those who want to learn to help themselves.
  • Those who like the prospect of learning methods for “getting back control of their back condition”
  • Those whose back pain has become chronic, e.g. persistent pain or pain that is there the majority of the time.
  • Those whose back pain comes and goes (recurring/ episodic), e.g. several bouts each year. Don’t wait until your next episode of bad back pain – start now.
  • Anyone prepared to commit to weekly classes, which teach you to incorporate some yoga skills into your daily life

What to Expect:

  • No previous experience of yoga is necessary; but it can offer those with yoga experience more subtle knowledge of lifelong best practise methods (“optimum rather than maximum”).
  • You will not be asked to do anything which your body or mind is not comfortable with.
  • No complicated, challenging or advanced yoga.

Where, when and how to book?

  • Courses held at the Cardiff yoga studio, entrance on Bedford Street, CF24 3BA.
  • Every Thursday, 7:45pm till 9:00pm starting April 2nd 2020
  • You need to pre-register for a place on a course. Write to Padmasimha at This email address is being protected from spambots. You need JavaScript enabled to view it. or call 07854 733130


  • £214 per student for 15 hours of supervised tuition in small groups (6-12 people), includes book, 4-track relaxations CD, home practice sheets, hand-outs, support. Concessions are available.
  • £64 for Resource pack (Before Class 1)
  • £75 for first block of 6 classes (Before Class 1)
  • £75 for second block of 6 classes (Before Class 7)

The next course starts April 2nd 2020.


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