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... 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.



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  • Easy Spine: 108:00
    Easy Spine: 1

    Leila Sadeghee

    Stiff or painful back and shoulders? Maybe you’re wondering how to build movement into your daily life? Take this 4-part series with Leila and benefit from this easy to follow straightforward routine. Easy and effective pain relief and maintenance for those of you who are new to yoga, who are working with injuries or those with very limited time. Props: Yoga block or stack of books. Yoga belt or tie/scarf.



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  • Easy Spine 311:44
    Easy Spine 3

    Leila Sadeghee

    Stiff or painful back and shoulders? Take this simple daily sequence to add freedom and mobility to the spine. In practice 3, Leila builds on the flexes, twists and side stretches building on last week’s class to create a greater range of movement for the back, neck and shoulders. Easy and effective pain relief and maintenance for beginners, those with injuries or those with very limited time. Props: Yoga belt or tie/scarf.



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  • Easy Spine: 209:53
    Easy Spine: 2

    Leila Sadeghee

    Stiff or painful back and shoulders? Take this simple daily sequence to add freedom and mobility to the spine. In practice 2, Leila builds on the flexes, twists and side stretches building on last week’s class to create a greater range of movement for the back, neck and shoulders. Easy and effective pain relief and maintenance for beginners, those with injuries or those with very limited time. Props: Yoga belt or tie/scarf.



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  • Easy Spine 413:59
    Easy Spine 4

    Leila Sadeghee

    For when your back needs some TLC. You will need a strap. this final class in the series, Leila guides us through some wonderfully simple yoga poses to release and strengthen the back. Great for when you're pushed for time



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  • Express Hamstrings13:39
    Express Hamstrings

    Andrea Kwiatkowski

    A class that takes place entirely on the wall for lengthening your hamstrings. Ideal if you've just had a day seated, travelling or at work, or after running or cycling, which can really shorten your hamstrings - poses which are ideal for lengthening the hamstrings, not if you have any hamstring injuries, but pefect for gentle lengthening and for relieving lower back pain. You will need two yoga bricks.



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  • Chair Yoga: Shoulders and Spine07:00
    Chair Yoga: Shoulders and Spine

    Lizzie Reumont

    A great yoga class for those of us who need stress relief at work whilst at our desks. You'd be surprised at how quickly tension disappears when we mobilise and release our shoulders and mobilise our spine. Also a great sequence for chair-bound folks and seniors.



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  • Bhakti To The Future19:40
    Bhakti To The Future

    Andrea Kwiatkowski

    In just twenty minutes you'll be surprised how far and deep you can get into your backbends. Best done after you've warmed up, this Jivamukti yoga backbend class will get you bending back and aiming right into the future.



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  • Cultivating Our Inner Light42:26
    Cultivating Our Inner Light

    Mimi Kuo-Deemer

    A beautiful flow to open the heart, warm the back and still the mind. In the Yoga Sutra, the busy mind is described as quieting down through a number of ways: lengthening the breath, concentration on objects, or on experiences in deep sleep or dream states. It is also suggested that the mind can be quieted by concentration on the ever-present source of light that is believed to dwell inside the human heart. This light grows brighter when we do practices – like polishing a jewel that begins to shine and reflects the light all around it. We’ll look at ways to work with sunlight and moonlight in this fluid vinyasa-based sequence, and help awaken the source of light within each of us.



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  • Forrest Yoga Back Strengthener39:40
    Forrest Yoga Back Strengthener

    Kristi Rodelli

    Tense or achey back? Flush your back with goodness with this twisting bending class, while all the time building up a firm, strong core. You will need a roll, block and strap.



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  • Shoulder Stabilisation Workshop25:02
    Shoulder Stabilisation Workshop

    Andrew McGonigle

    Dr Yogi gives us an essential series of movements for anyone with troubled shoulders. Shoulder stabilisation and strengthening is essential for all vinyasa flow yoga practices and for those of us who suffer from painful shoulders from poor posture, arthritis, instability or injury. This yoga class can improve your shoulder strength and stability when you practice this sequence regularly. You will need a strap, a block and a bolster.



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  • Lower Back Workshop27:15
    Lower Back Workshop

    Andrew McGonigle

    Do you suffer with aches and pains in your lower back? In this workshop-style tutorial, Dr Yogi talks you through some top tips on soothing your lower back in your yoga practice, finding out why the lower back is so prone to injury and how to protect the lower back during your yoga practice. Following this, a short sequence focusing on the lower bck and strengthening the core has been carefully designed to simultaneously strengthen and release your spine from pain and tension caused by injury, arthritis or repetitive strain such as too much driving or time spent at the computer.Try to do this video at least three times a week to really feel the benefits and as with any sensitive area of the body, seek medical advice to avoid doing further damage.



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  • Spine Articulation35:37
    Spine Articulation

    Antonia Ptohides

    A pilates class which focuses on keeping the spine healthy by moving it in all different directions whilst focusing on the core, as ever.



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  • Pilates for Lower Back Pain38:05
    Pilates for Lower Back Pain

    Antonia Ptohides

    A pilates class specifically focused on strengthening the SI (or sacro-illiac) joint. The lower back can sometimes feel pain because of tweaked SI joint, so it's great to give it strength back. A tough, targetted class to release the tension in the SI joint by strengthening the glutes, tummy and hips. You will need a cushion or block or pilates ball.



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  • Upward Dog Upgrade22:33
    Upward Dog Upgrade

    Charlie Taylor-Rugman

    Open up all along your spine and learn the correct sensations in your abdomen and shoulders for the perfect upward dog. Ashtanga yogis will be in upward dog up to 60 times a day, so it's worth mastering this posture. You will need up to 3 yoga blocks and an extra, rolled up mat.



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  • Vibrant Heart39:51
    Vibrant Heart

    Kristi Rodelli

    A sequence to open the upper back and shoulders. Find space, find stability and open your heart in this vibrant Forrest yoga class. With a focus on keeping backbends safe, long and strong and opening the upper back and shoulders. As you would expect from a Forrest yoga class, with a focus on the abs, but with some fabulous modifications to backbends to show how they can be performed gently and safely. You will need a block, a strap and a blanket.



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  • Stoke the Fire: Tough Vinyasa To Keep You Moving54:28
    Stoke the Fire: Tough Vinyasa To Keep You Moving

    Naomi Absalom

    A hot but steady flow to get your inner fire stoked. This practice hits all the sweet spots for when you have less time but still want as full a practice as possible. Includes lots of lovely chest, shoulder and side body openers as well as twists, hip openers and balancing poses. Perfect for when you need a little extra energy for the day ahead but still need to feel very grounded.



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  • Morning Backbend Espresso27:26
    Morning Backbend Espresso

    Naomi Absalom

    A short and sweet flow to kick start your day the right way. This practice focuses on building and moving energy around the system to get your whole body and mind zinging for the day ahead. Just over 20 minutes long but every second is dedicated to helping you feel nothing short of glorious!



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