Back and Shoulders

“You are only as old as your spine”

Goes the saying. It’s really important for you to keep your spine moving so that it stays strong, healthy and flexible. But you knew that already. These videos are great if you have a desk job and don’t move as much as you could, or if you already have stiff spine, shoulders or hips. Just remember to do the practices in these videos. Every day. We have got videos of different lengths here so you don’t need to put your back out trying to fit it in your schedule.

We don’t guarantee that you’ll be ready to join the Chinese circus, but we think that your back will appreciate the extra loving you give it and will reward you with less pain. You’ll start feeling that your life has some backbone, quite literally. This will lead to you making better decisions, possibly leading a life from a position of courage. You may start to feel your back is longer, you may start to sit up taller, you may start to notice when you slump or st... Show more

 

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  • Beginners 4: Twist to unwind 20:00
    Beginners 4: Twist to unwind

    Clare Beagley

    Twists help you feel yourself again. So whether you’re stiff, stressed-out, sluggish, or plain out of sorts, Clare’s simple twist practice will leave you feeling grounded and re-energised. Perfect for morning or evening. The class ends on a savasana, so feel free to lay down and soak up the practice for as long as you need.



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  • Yoga for Every Body: Bend and Twist30:53
    Yoga for Every Body: Bend and Twist

    Kate Walker

    There’s no need to fear backbends in this accessible flowing yoga class that builds to various poses, including side bends, twists, backbends and forward bends for all over improved spinal mobility.



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  • Yoga for Every Body: Shoulders and Neck28:29
    Yoga for Every Body: Shoulders and Neck

    Kate Walker

    A yummy Hatha Yoga class which flows through a simple sequence to get energy moving in an accessible way. Find freedom and mobility in the upper back, including the shoulders, upper back, neck and chest. You will need a strap, or a scarf will do.



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  • Tutorial: How The Shoulders Work12:22
    Tutorial: How The Shoulders Work

    Lizzie Reumont

    This yoga tutorial looks at how the arms and shoulders help to support movement, expression, circulation and spinal health. Learn how to move and open your shoulders for greater connection to your body. This is also a great tutorial to help counter the effect on the shoulders of chaturanga and to support those with previous injuries to their shoulder such as tennis elbow, frozen shoulder or bursitis. No need for a yoga mat, this tutorial can be done anywhere!



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  • Awaken Energy 2: Balls, Blocks and Massage11:20
    Awaken Energy 2: Balls, Blocks and Massage

    Andrea Kwiatkowski

    A second class to move chi (or energy) in the body using tennis ball massage. This class is perfect in the morning to gently stimulate energy or as a prelude to yin class; ideal if you’re feeling tired and want to gently lift your energy with minimal movement. You will need 2 tennis balls or spiky massage balls and a block.



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  • Short Shoulder and Neck Relief Class05:28
    Short Shoulder and Neck Relief Class

    Kate Walker

    A quick but powerful class, done standing or seated, with just a strap. Create relief and release in the neck, shoulders and upper back - amazingly effective if you've been hunched over a computer.



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  • Vinyasa Flow: Move With Awareness58:51
    Vinyasa Flow: Move With Awareness

    Vanessa Michielon

    An intermediate vinyasa flow which invites us to stay present and to notice without judgement any distractions we might encounter when moving on our mat, including the fear of failing or our need to achieve specific yoga pose goals. This yoga class is a comprehensive sequence which starts with a meditation and breath work practice, followed by a shoulder and chest opening warm up, then balances and twists, including fallen angel pose, to unlock your spine. You may need a block.



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  • Your Calming Yoga Practice35:41
    Your Calming Yoga Practice

    Adam Hocke

    This yoga class helps to ground and calm an anxious body or mind and bring us back to the present moment. Start with some grounding self-massage, then move gently with simple, repetitive, and breath-led movements to stabilise the nervous system. Additionally, we will pay particular attention to releasing tension in the head, neck, and shoulders to bring about a profound sense of relaxation and ease. This class is perfect after a long day or when we're overwhelmed. You will need a narrow block or a folded blanket and a brick.



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  • Firefly Vinyasa Flow21:27
    Firefly Vinyasa Flow

    Vidya Heisel

    An advanced vinyasa flow towards firefly pose, Titibasana, and Flying Lizard. Class begins with breath of fire to stimulate the nervous system, and increase fire in the body. Then we move swiftly to hip opening poses which work towards these advanced arm balances. This class is very short and intense, without much warm up, so would be a great class to add onto your practice today. You will need two blocks.



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  • Vinyasa Flow: Release the Neck and Shoulders53:14
    Vinyasa Flow: Release the Neck and Shoulders

    Vanessa Michielon

    This vinyasa flow yoga class invites us to let go of holding onto patterns that might create tightness in our chest. A great class for those who carry tension in the neck and shoulders, particularly from computer use; it will encourage the opening of the shoulders and the front of the body. Start with lovely chest, shoulder and neck releasing warm ups, the vinyasa flow then goes to explore different backbends creating length in the spine and challenging ourselves to approach our practice with an open and courageous mind.



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  • Barre Workout: Strength, Core and Posture45:50
    Barre Workout: Strength, Core and Posture

    Vanessa Michielon

    This Barre class workout is all about maintaining length in the neck and whole spine even when practicing challenging movements. With a focus on shoulder stabilisation, the sequences will offer opportunities to strengthen the whole body while cultivating optimal posture. This is a great, full body workout and is perfect to work on posture whilst strengthening. You will need a chair or sturdy piece of furniture and possibly a small looped band, or a yoga strap.



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  • Yoga for Beginners: Introducing Backbends36:07
    Yoga for Beginners: Introducing Backbends

    Lucy McCarthy

    The third class of the yoga for beginners course has us build on the learnings of the previous classes and discover more new poses such as low lunge and locust, plus develop a gentle supported backbend with bridge pose. There will also be time for a seated meditation on the breath, and rest in Savasana.



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  • Shining Heart Vinyasa Flow56:04
    Shining Heart Vinyasa Flow

    Vidya Heisel

    An interesting and varied fusion-vinyasa flow yoga class, with plenty of inspiration from other yoga styles, including Iyengar and Kundalini. This class includes challenging and strong poses including flying splits and arm balances. Starting with breath work, the class then gives some wonderful chest-opening warm ups, which also work on neck and shoulder release. Then join Vidya for a fun vinyasa yoga flow, with some Kundalini breath work and poses mixed in, and an Iyengar variation of Downward dog. As ever, move at your own pace, and don't feel you need to join in for things that might not suit you on this day. You will need two blocks and a blanket. After this class please do follow with a long savasana.



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  • Yoga for Sacroiliac Stability 29:23
    Yoga for Sacroiliac Stability

    Mimi Kuo-Deemer

    Sacroiliac (SI) pain can be common in many yoga practitioners. This series of movements, all done on the back when done daily can help address instability and discomfort in the sacroiliac area. It’s also ideal if you’re short on space and time. You’ll need a blanket, block and strap.



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  • Joint Mobilisation Warm Up13:17
    Joint Mobilisation Warm Up

    Carlene Bogues

    A perfect, short yoga class to take anytime, anywhere - no mat needed, perfect for when you only have limited space. This class will help to loosen the joints and release some tension as a warm up before your regular class or work out, or as a standalone class for a break from work. This practice is a mobility flow that focuses on circular movements and some qigong warm ups to create more space and ease in the body.



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  • Morning Mojo 1: 15 Minute Morning Yoga14:36
    Morning Mojo 1: 15 Minute Morning Yoga

    Lucy McCarthy

    ‘Oh hey Day! Lets do this!’ This short hatha yoga class brings some mojo to your morning. Jump start your day with energy, vitality and ease in your spine and a spring in your step through uplifting and twisting poses.



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  • Menopause Yoga: Befriending Your Body50:03
    Menopause Yoga: Befriending Your Body

    Petra Coveney

    A soothing and calming yoga class to cool hot flushes and help you surrender to the natural process of change associated with the perimenopause and menopause. Expect hip opening stretches and simple somatic movements through the spine which lead to a restorative yoga practice, followed by a deep relaxation, a guided meditation and a mantra. This class is taught wholly on the floor and is very gentle and grounding. It is designed to help you befriend your body with kindness and self-compassion at a time when your body is transforming and can feel out of your control. You will need a yoga mat, a strap or belt, 1 bolster and 2 cushions (or household equivalents), and 2 blocks (or thick books). NB - Modifications: take extra care with hip and knee injuries. Osteoporosis: avoid flexion rounding your back in forward folds; keep your spine straight. Trauma: please note that hip opening poses and stretches across the chest can release tension but may also trigger trauma. Follow your own breathing pace, pause the practice when needed and find a comfortable resting pose.



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  • Arm and Shoulder Strength Burst10:55
    Arm and Shoulder Strength Burst

    Amy Holly

    This is a fun way to work the arms and shoulders and it’s suitable for everyone. It’s a great class if you can’t put weight on your hands or wrists as there is no body weight training. Combine with another short class to really target specific areas. You will need a hand towel.



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