Essential Steps to a Flexible Back

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Awaken Your Spine & Reduce Tension

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Abdominal Breathing 2

Yoga Technique

3:04

Sacrum Massage

Yoga Technique

2:58

Cat Stretch

Yoga Technique

2:46

Baby Pose

Yoga Technique

1:50

Blowing Tree

Yoga Technique

3:42

Wraparound Twist

Yoga Technique

3:29

When the spine is stiff, the nervous system sends signals through the body, limiting movement to avoid injury. Therefore, when improving back mobility, it is important to start slowly to prevent injury and avoid structural imbalances. These techniques will gently awaken your spine, while reducing stress and tension in the back muscles.

Practice Guidelines

Before starting your yoga asana practice, please read the Practice Guidelines for helpful tips.

Diffuse lavender oil

Enhance your ability to relax and release tension by adding 5-7 drops of our Lavender Essential Oil to an aromatherapy diffuser while practicing.

Loosen Surrounding Muscles

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Abdominal Breathing 4

Yoga Technique

5:39

Hip & Knee Stretch

Yoga Technique

3:42

Shoulder Lifts

Yoga Technique

2:18

Blade Squeeze

Yoga Technique

2:02

Arm Twist

Yoga Technique

2:26

Standing Forward Bend

Yoga Technique

3:20

The muscles of your abdomen, hips, and shoulders are connected to your back. When these muscles are tight, it can cause discomfort and restrict movement. In this step, we focus on stretching these muscles to help you develop greater flexibility and mobility.

Yoga props

Wai Lana Mini Yoga Ball. You’ll need a ball for Abdominal Breathing 4, but if you don’t have one, use a pillow in the meantime.
Yoga strap and blanket for the Hip Mobility Essentials A session.

Improve Back Mobility

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Ribcage Breathing 1

Yoga Technique

2:07

Locust Lift

Yoga Technique

4:20

Cobra Stretch

Yoga Technique

4:17

Gate Latch Pose

Yoga Technique • Intermediate

4:12

Lower Body Rock

Yoga Technique

3:06

Easy Spinal Twist

Yoga Technique

3:35

The goal of this step is to improve mobility in your back, so that you can comfortably and confidently move your spine in all directions.

Yoga Props

Wai Lana Yoga Band Set for Strengthen & Expand Your Chest
Wai Lana Mini Yoga Ball for Ribcage Breathing 1
Yoga block for Complete Rejuvenation

Build a Strong, Limber Back

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Complete Yoga Breathing 1

Yoga Technique

4:50

Locust Lift

Yoga Technique

2:29

Dynamic Inclined Bridge 1

Yoga Technique

2:22

Lower Body Rock

Yoga Technique

3:06

Reaching Backbend & Forward Bend

Yoga Technique

3:13

Cultivate a Flexible Spine

Yoga Session

26:54

Intro: Strong & Healthy Back Practice

4 tracks

STRONG AND HEALTHY BACK PRACTICE

12 tracks

Flexibility without strength can lead to injury, so it's important to have both for a pain-free back. In this step, we focus on building back strength, while continuing to work on flexibility.

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Essential Steps to a Flexible Back

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Awaken Your Spine & Reduce Tension

Abdominal Breathing 2

Sacrum Massage

Cat Stretch

Baby Pose

Blowing Tree

Wraparound Twist

Loosen Surrounding Muscles

Abdominal Breathing 4

Hip & Knee Stretch

Shoulder Lifts

Blade Squeeze

Arm Twist

Standing Forward Bend

Improve Back Mobility

Ribcage Breathing 1

Locust Lift

Cobra Stretch

Gate Latch Pose

Lower Body Rock

Easy Spinal Twist

Build a Strong, Limber Back

Complete Yoga Breathing 1

Locust Lift

Dynamic Inclined Bridge 1

Lower Body Rock

Reaching Backbend & Forward Bend

Cultivate a Flexible Spine

Intro: Strong & Healthy Back Practice

STRONG AND HEALTHY BACK PRACTICE

‌

Essential Steps to a Flexible Back

‌

Awaken Your Spine & Reduce Tension

Abdominal Breathing 2

Sacrum Massage

Cat Stretch

Baby Pose

Blowing Tree

Wraparound Twist

Loosen Surrounding Muscles

Abdominal Breathing 4

Hip & Knee Stretch

Shoulder Lifts

Blade Squeeze

Arm Twist

Standing Forward Bend

Improve Back Mobility

Ribcage Breathing 1

Locust Lift

Cobra Stretch

Gate Latch Pose

Lower Body Rock

Easy Spinal Twist

Build a Strong, Limber Back

Complete Yoga Breathing 1

Locust Lift

Dynamic Inclined Bridge 1

Lower Body Rock

Reaching Backbend & Forward Bend

Cultivate a Flexible Spine

Intro: Strong & Healthy Back Practice

STRONG AND HEALTHY BACK PRACTICE

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