Lesson 1
Thoracic Spine Stretch
This video will teach you how to stretch your thoracic spine or mid back. Grab a blanket, yoga bolster or foam roller and feel the shifting of the shoulders in your upper back. Start here to get nice and warm so that we can move into deeper sessions later.
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Lesson 2
Windshield Wiper Stretch
Lie on the floor and move your legs around! This is the key to the windshield wiper stretch- movement for greater mobility and less pain. This will warm up your lower back and hips, and stretch the quadriceps.
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Lesson 3
Windshield Wiper Spine
Ready to move the spine? Get a thick mat or blanket so that you can shift the spine from the base to the lower back. This repetitive and frenetic movement will stretch the back and hips and strengthen the obliques. Time to shake it out!
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Lesson 4
Squeeze And Stretch The Back
If you have little time this week, just do this! This sequence will strengthen the back to build strength and stretch the back to ease muscle pain. Squeezing (strengthening) and stretching the back reduces pain, increases flexibility, improves posture, and prevents injury by reversing the effects of sitting.
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Lesson 5
Yoga For Back Pain Relief
If you're dealing with back pain, these gentle yoga stretches can help release tension, improve flexibility, and provide relief. Join me as we focus on simple movements that target tight areas in the back, shoulders, and hips, offering safe modifications to ensure comfort at any level. Whether you're a beginner or an experienced yogi, these poses are designed to support your body’s natural alignment and ease discomfort.
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Lesson 6
Yoga To Boost Your Back Health
Ease back pain, improve posture, and prevent future discomfort with this 45-minute gentle yoga sequence designed to support your spine. Perfect for anyone dealing with lower back pain, stiffness, or tension, this practice offers a therapeutic blend of back-strengthening yoga and deep stretching.
This yoga for back pain relief focuses on key muscle groups that support a healthy spine—including the core, hips, hamstrings, and back extensors. You'll flow mindfully through poses like Locust, Bridge, gentle twists, and forward folds to build strength, improve flexibility, and release tightness in the lower back, shoulders, and hamstrings.
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Lesson 7
Support Your Spine With Yoga
Strengthen and restore your back with this 45-minute yoga flow designed to support your spine, release tension, and energize your body. In this practice, we’ll focus on building strength in the hamstrings and glutes, lengthening the quads and hip flexors, and creating space in the back, chest, and hips. Through mindful alignment, you’ll learn how to balance your spine and pelvis while easing stiffness and improving posture.
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Lesson 8
Easing Back Pain With Yoga
Struggling with back pain? This 40-minute gentle yoga session is designed to help relieve tension, improve flexibility, and strengthen your back safely. Whether you’re dealing with stiffness from sitting too long, past injuries, or general discomfort, these mindful stretches and movements will ease pain and support spinal health.
This session is perfect for beginners and all levels, with modifications provided to suit your needs. All you need is a yoga mat and a quiet space to move comfortably.
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