Gentle Flow combines Box Breathing, spine mobilisation and poses designed to open up the hips. Breathe, relax and stay focussed.
Tag - Upper Back Pain
In this Full Body Stretch, we practice sidebends, forward bends, hip openers, twists and backbends to stretch muscles throughout the body.
This is a relaxing sequence that you can do at the end of the day—to help you wind down and prepare your body for a restful night's sleep.
In this sequence, we flow through poses that stretch your spine in all directions and finish with a Progressive Muscle Relaxation.
This seated Neck and Shoulders sequence is designed to release tightness, improve thoracic spine mobility and relieve upper back pain.
This sequence is designed to loosen up the neck, shoulders, spine and back—releasing tension throughout your body to alleviate areas of pain.
This sequence is designed to relax your body and quiet your mind. We bend the spine in all directions. It's great to do at the end of a long day.
This relaxing sequence is designed to loosen up your hips, spine and shoulders. It's a great one to do after a workout or at the end of a long day.
In this upper body strength workout, we work the arms, shoulders, chest and core in a series of poses that are called arm balances in yoga.
In this sequence we open up the hip flexors, stretch the chest and activate the glutes, in preparation for one of the deepest yoga backbends.
Twist And Bend combines yoga twists and sidebends to stretch muscles throughout your body. It's a great one to do after a workout.
In this Deeper Backbends sequence, we open up the front of the body and strengthen the back of the body to improve posture and relieve pain.
This pain-relieving, Flexibility sequence combines standing, seated and reclining twists. Move slowly and mindfully through the poses.
This Beginner Backbends sequence focuses on spinal extension. Backbends counteract the typical rounded-forward seated position.
In this sequence, we bend the spine forwards, backwards, side to side and in rotation, and finish with Progressive Muscle Relaxation.
Dissolve Tension is a gentle, restorative sequence that focuses on letting of tension to alleviate pain in the upper and lower back.
Easy Stretch is a gentle sequence designed to release tension in the shoulders, chest, obliques, hips, hamstrings, calves and ankles.
This relaxing sequence is focussed primarily on the lower back. If you have weakness or pain here, please listen carefully to your body.
Be Like Water is designed to loosen up the spine, hips, shoulders and backs of the legs to improve suppleness and fluidity of movement.
This backbending sequence involves a couple of trickier poses. It's a nice, lazy flow to try if you've been practicing for at least a few months.
In this Hip Stability sequence, notice how challenging your balance builds stability in the hips and core. This can help to prevent lower back pain.
Bridge is a key postural counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.
Camel is an advanced backbend that improves spine and shoulder mobility, stretches the hip flexors, abs and chest and activates the glutes.
Cow pose is a beginner backbend that is great for increasing t-spine mobility and relieving pain in the neck and in between the shoulder blades.
Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and improves posture.
Fish pose opens up the chest, improves t-spine mobility, strengthens the abs and relieves pain in between the shoulder blades.
Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.
Puppy pose is a key restorative counterpose for athletes that targets the thoracic spine and releases tension at the lower back.
Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.
Seated Sidebend is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.
Seated Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and increases spinal mobility.
Seated Twist is a gentle spinal twist that opens up the hips and stretches the chest, shoulders, upper and lower back. It's great for your posture.
Silver Surfer is a great pose to open up and strengthen the hips, stretch the backs of the legs and open up the chest and shoulders.
Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.
Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.
Standing Sidebend is a warm up pose that can increase spinal mobility, stretch the shoulders and alleviate pain in between the shoulder blades.
Thread-The-Needle pose is a warm-up twist that increases spinal mobility and can really help to alleviate pain in between the shoulder blades.
Upward Facing Plank is a great postural counterpose that opens up the chest and strengthens the hands, wrists, shoulders and core.
Wheel is an advanced backbend that stretches the front of the body and strengthens the posterior chain. Please be careful in this pose.