Hatha › 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
Hit The Wall Hatha
A complete hatha yoga class at the wall with alignment focus. The wall is a fabulous prop to give us support and give us feedback on our alignment, so move your mat to the wall for this fun and revealing complete practice. As you use the wall's support and feedback, you will learn much about the way you transmit force through your body and where there may be imbalances and inefficiencies in your alignment. Additionally, you will have the opportunity to invert, twist, and stretch with more leverage and depth. Meet your new favourite prop! You will also need a chair.
Wind Down Your Day
Love Your Neck, Shoulders & Upper Back
A simple yoga class, perfect as a bookend as a warm up or wind down to the beginning or end of a practice, even perfect as a post-athletic stretch out, or a break during the day. With a focus on with poses that open your shoulders, hips, hamstrings and lower back. You will be doing some seated poses so if you have tender knees or ankles, I recommend having a block for under your pelvis. We use the wall in this practice, so you'll need to be near a wall as a prop. You may want a bolster for legs up the wall, our closing posture, it feels great under the pelvis, it really helps to support hamstring lengthening. You wil need a block and a belt handy.
This class focuses on exploring the range of hamstring movements, so we don’t overstretch the hamstrings, but instead hydrate, nourish and expand into our own potential. Expand to work your hamstrings in their full range, and remember, when stretching it’s healthy to move at between 60-80% of your potential. A really great class for all of us who are tight in the legs from everyday life. Mostly wrist-free. You will need a ball and an elastic theraband, if you one.
Mobile & Happy Spine
A well rounded class which focuses on keeping a mobile, happy and healthy spine with simple, easy movements for all levels. Twist, strengthen and lengthen, side bend and gently strengthen your core with this beginners and all-levels spinal health somatics yoga class. Focus on the neck, lower back, upper back and spinal mobility. You will need a bolster and a towel or blanket.
Strengthen & mobilise: The Upper Body
A strengthening and mobilising somatic movement yoga class which explores shoulder girdle, shoulder joint, elbow and wrist mobility. Move in a controlled, gentle and stable way, target specific areas with slow, somatic based movements, and focus on strength and gentle mobilising. Perfect for recovery from injury or simply getting mindful awareness to your movements with gentle, small, but effective somatic movements You will need a couple of blocks and a blanket or towel.
Spinal Health: Somatic Flow
This mostly somatic class with yoga is for everyone and for any time of the day. It's perfect to get you set up for the day, with a focus on gentle movements to keep your spine healthy. Class starts with gentle somatic movements to sense the spine, which brings attention into tracing the pathway of the spine and its key movements which underpin spinal health and ease. Class then continues with flows through yoga movements drawing out the primary postural patterns of: flexion, extension, lateral, elongation, rotation and neutral spine. A class to add to your daily practice list for all-round back care and health!
Everybody Flows: Shoulder & Wrist Love
This yoga class explores new and classic ways to stretch, release, and mobilise your shoulders and wrists. This is your opportunity to care for parts of you that hold on to much stress and can take a beating in flow yoga. You can use this as a preparation for a more vigorous practice, or to just help to mobilise shoulders and wrists to help manage areas of the body that might be holding onto stress. You will need a yoga brick and a massage ball or tennis ball.
Hamstrings, Hips and Lower Back Maintenance
This lower back maintenance gentle yoga class takes place supine in entirety and is perfect for those of us who have tight hamstrings due to sports, if you've just spent time travelling, or just sitting at a desk, so many of us tighten in our hamstrings! This yoga class focuses upon 'Active Hamstring' stretches. If you have lower back pain, often this can be a result of tightness in the hamstrings, so we hope that this class will help. This simple but incredibly effective yoga class teaches safe hamstring stretches, all on your back, so perfect for many injuries and recovering from colds and periods of sickness too. You will need a strap.
Healthy Back (6) Upper Back and Neck
A gentle class taking place entirely whilst seated, this simple but very effective yoga class to 'unstick' tight shoulders and the neck. Often our neck and shoulders are contorted with use of technology. This sequence finds length in the both sides of the neck and through the shoulder blades. You will need two blocks.
Healthy Back (5) Spinal Torsion Supine
Healthy Back (4) The Middle Spine
Healthy Back (3) Supine hips and lower back
Healthy Back (2) Hips and Lower Back
Experiment with exactly how your pelvis sits in your daily movement. Learn how to position your pelvis and experiment with the effect on the lower back. This gentle yoga class uses standing as well as supine poses to focus on creating space and freedom in the hips and the lower back. Perfect for those of us who spend large portions of our day seated! You will need a block. (note, this healthy back series are maintenance back health class, they are not suitable for those with ongoing back problems).
Healthy Back (1) Spinal Warm Up
The first class in our spinal health class is an all-levels movement class to help to understand our relationship with the spine. First of all, we learn the anatomical principles of keeping the spine healthy and then move on energetic jumping to feel how the body moves, and then a focus on the feet, to help us ground down, so we can stand taller. The feet are absolutely crucial to spinal health! With gentle, fluid movements to open the hips and side stretch, this class is a crucial first step in keeping your spine fluid and mobile (note that this series is not for you if you have back problems). You will need two blocks and a strap and a rolled up mat or swimming aid noodle.
Transformation Through Tapas
A strong and empowering, spiritually uplifting, intelligently sequenced, alignment-based Hatha yoga class which will leave you feeling balanced, grounded and calm. With plenty of backbends, as well as balances and twists, this is a wonderful class to explore the full spectrum of a hatha yoga, whilst retaining aligment. Also wrist-free options. You may need a block.
Begin (again) 5: Open Up
This beginners yoga class focuses on the shoulders and upper back and is perfect for those of us who spend too much time seated or hunched over. Address chronic tightness in upper chest, back, and shoulders with this introduction to shoulder mobility and backbends. This is an active yoga class with chair poses, high lunges, and accessible backbend postures. You will need a strap. For beginners or refreshers.
Release Tight Neck and Shoulders