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
Beginners 4: Twist to unwind
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.
Work Break Yoga
A simple and practical toolkit of creative movement to remedy unhelpful sitting positions. It is especially good as a break from work, sitting on the sofa, and after travel to bring relief to tension headaches, sore necks and backs. This is a hatha style yoga class to stimulate your energy and cool your nerves and it contains loads of tips and tricks to use in any moment where you need to refresh, re-energise and relieve aches from being stationary for too long. You will need access to a wall.
Move Gently to Reconnect with your Body
This session allows you to connect with your body and to explore gently and mindfully your range of movement following illness. When our bodies are fatigued, movement can feel demanding. This sequence focuses on stabilising the shoulders and finding space in the front and back of the body while feeling grounded and supported. Although we recommend you take very gentle movements when you’re not feeling great, please seek your doctor’s advice if you are in any doubt.
All Trimesters: Shoulders & Spine
A wonderful, gentle pregnancy yoga class suitable for all trimesters which is designed to stretch out the shoulders and lower back. Expect a selection of simple poses which will help to open up the chest, shoulders and the back of the body. This is a short sequence you can do anytime when you feel you need to stretch out and release these areas of the body. You will need a wall and a chair.
Easy Spine: 1
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.
Easy Spine 3
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.
Easy Spine: 2
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.
Easy Spine 4
Yoga to Strengthen the Spine
A yoga class to release and strengthen the back, with a focus on the lower back. Lower back pain and discomfort is common in today’s society and the reasons for this vary, but can include a lack of regular stretching, too much of the same kind of strength work or too much flexibility (Hypermobility). Whatever the reason, Pilates inspired movements can assist with regaining balance of this sometimes vulnerable are. This sequence is packed full of small stabilising movements which give a sense of strength throughout the entire core area and is also punctuated with gentle stretches to unwind and release the entire spine.
Slow Flow for Meditation
How can you tame a wandering mind in practice? How can you find solitude on your mat? This all-around yoga class will help you work with the concept of meditation in movement so that you can easily incorporate mindfulness into postures and flow. Expect to physically connect to the internal focus of your core and the external focus of your gaze while practising feel-good postures for head, neck, and shoulders.
Frozen Shoulder: How Yoga Can Help
This anatomy yoga video will teach you about the shoulder joint and what can go wrong with it. Frozen Shoulder has become a catch-all phrase to explain a range of shoulder issues. In particular, we focus on a condition called adhesive capsulitis (which we could call a true frozen shoulder) and how best to adapt your yoga practice to best support your recovery from this condition. NB: Please note that all advice and recommendations in this film are given generally and do not constitute any form of an individual diagnosis or treatment plan. A consultation with a medical practitioner or registered physical therapist is recommended.
Low Back Pain: How Yoga Can Help
In this yoga anatomy class, learn about the anatomy of the spine and the most common causes of low back pain in adults, followed by suggestions on how you can strengthen and support your spine during a yoga class. It’s estimated up to 8 out of 10 people in the UK are affected by back pain at some point in their lives with around a third of the population suffering an episode of low back pain each year. Understanding the anatomy of our lumbar spine and the importance of core stability can truly help you to support and maintain a healthy back on and off your yoga mat. NB: Please note that all advice and recommendations in this film are given generally and do not constitute any form of an individual diagnosis or treatment plan. A consultation with a medical practitioner or registered physical therapist is recommended.
Sciatica: How Yoga Can Help
In this yoga anatomy class, learn what sciatica is, what causes it and how we can alleviate the pain we may experience. The sciatic nerves are the largest nerves in our body, carrying signals to and from our lower limbs (legs). They start their journey at the base of our spine, travel through the buttocks and down the back of our thighs before dividing into many smaller nerves which continue down to our feet and toes. When we experience pain along the course of the sciatic nerves we call this sciatica, most often affecting the low back, buttock and back of the thigh on one side. There are many causes for sciatica and in this film we explain the differences between them. We then focus on how one of the buttock muscles called piriformis can be the source of the problem and how best to alleviate your pain if this is the cause for you. NB: Please note that all advice and recommendations in this film are given generally and do not constitute any form of an individual diagnosis or treatment plan. A consultation with a medical practitioner or registered physical therapist is recommended.
Building Strength for Inversions
Set yourself up for success in inversions like handstand, forearm stand and headstand! This is a preparatory practices for inversions and will emphasise the component parts of these poses; so what needs to be opened, warmed up, strengthened and educated. Learn to warm up the hamstrings and wrists, engage the core, stabilise the shoulders and root into the earth. If you wish to build on this practice, you can do so with Kristen's tadasana and headstand tutorials. If you wish to continue your practice, you can do so with a savasana. You may need a strap and two blocks.
Building strength for arm balances
This strong yoga practice will take you through a sequence of poses which will help strengthen and warm up the body ready for arm balances. Expect hip openers, core work, wrist strengthening and shoulder stabilisation. Follow this practice with some arm balance tutorials such as crow and flying pigeon, then a well deserved savasana! You may need two blocks.
Kundalini Jumpstart Kriya & Aura Strengthening
A Kundalini yoga class of two halves to really loosen up the shoulders and build strength in the arms. The first half is a seated practice comprising the jumpstart kriya; it looks simple but be prepared to persevere! It is a great warm up for the second part of the class. The second half is aimed at strengthening the aura, so expect lots more working of the arms. You can do both parts as one class, or do them separately (second part starts at 18:40).
Quick Fix Hatha
This hatha yoga class is a simple series of five yoga poses. If you have time for nothing else, this is the perfect class. All poses are lying down or seated and you'll need a timer. Take your time to get into each pose, pause the video and take long, smooth breaths. Enjoy the spaciousness in your spine and peace with nothing to look at and no instruction, just you in a guided self-practice. A great class if you if you have limited space and time for practicing yoga.
Mandala Sun Salutations: Backbends
Backbends need strength as well as flexibility to execute safely. This feisty vinyasa yoga class is inspired by Katarina's self practice for when she's short on time. This is a strong class, but great for if you only have a spare half hour to make the most of! It's a sure and fast way to get you flowing and sweating creatively. This flow focuses on finding space in all of the components of a backbend; the shoulders, hip flexors and quads. It also focuses on using active stretches, so we gain more mobility (strength & flexibility) which is especially important for safe backbending. Enjoy this fun, fast and feisty flow. You may need blocks and a strap.