Strengthen Your Back 10-Minute ♡ Calming Yoga to Live Pain Free

This short, 10 minute, yoga practice is great for strengthening your back any time during the day, and I most enjoy it first thing in the morning or as a warm up for going to the gym. The class is inspired by Forrest Yoga and you will need a blanket to pad your spine and a block, roll or foam roller to squeeze between your inner thighs.

This four pose yoga practice is perfect for beginners and consists of mostly core and glute exercises to strengthen the muscles supporting your lower back. Elbow to knee strengthens your deep core muscles, bridge pose strengthens your glutes, and abs with a roll also strengthens your core and decompresses low back. Low cobra stretches your upper back and core muscles, and is especially helpful if you spend most of your day seated at a desk.

Breath by breath cues are helpful to relax the thinking mind, and correct posture. If the breath cues do not feel comfortable, please breathe naturally, at your own pace, and instead listen to the postural cues. For any of the abdominal poses, your feet can be on the ground or on a wall for additional support.

Join me on the mat and remember to breathe deeply!



As always, please consult with your physician or healthcare provider to determine if this yoga practice and exercise is appropriate for your health abilities and limitations. By voluntarily practicing you are assuming all risk associated with exercise.

Music by Micah Nachtigal

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