Back Yoga Bird Dog Series | Oppositional Reach & Spinal Balance for Core Strength

Join Gail PB for this Back Yoga Bird Dog Series designed to strengthen your core, improve spinal balance, and target multidimensional muscle weaknesses. Using oppositional reach and Bird Dog sequences, this gentle yet effective practice enhances stability, coordination, and overall back health.

💡 Benefits:
🪑 Improve spinal balance and posture
✨ Strengthen deep core and multidimensional muscles
🌀 Enhance coordination through oppositional reach
💪 Support back health and prevent stiffness

Perfect for seniors, Veterans, beginners, or anyone seeking a mindful, gentle approach to back and core strengthening.

#BackYoga #BirdDogExercise #CoreStrength #SpinalBalance #OppositionalReach #ChairYoga #GentleMovement #SeniorsFitness #VeteransWellness #MindBodyExercise #BackHealth #yogaforbeginners
🪑 Timestamps
00:00 Introduction to Bird Dog Back Yoga
00:34 Breathing
01:20 Grounding - Feel your feet on the floor
01:44 Letter "W" Upper Back Contraction Activation
02:12 Arm Circles with Golfer Grip Hands
03:00 Arm Swings, Knee Bends
03:43 Arm Circles Other Direction
04:40 Arm Swings out to the sides and forwards and back
05:15 Upper Back Extension & Flexion
06:18 #Big6 Lymphatic Drainage
11:35 Constructive Rest Posture
13:09 Knees to Chest, with Point and Flex of Feet/Ankles Circles
15:20 Notice Pose
16:15 Windshield Wipers
18:08 Big Toe Pose Holds & Variations
24:24 Reclined Bird Dog Postures
27:44 Shake Legs and Stomps
29:13 Double Windshield Wipers
29:55 Knee & Hip Lubrication
31:17 Roll over onto side and come to a seated position
32:57 Thorasic Twist & Dowagers Hump Prevention Sequences
36:50 Transition to on hands and knees (or seated on the chair) Bird Dog, Spinal Balance, Oppositional Reach postures
40:00 Transition to Standing
40:48 Standing Bird Dog, Oppositional Reach, cat/cow poses
43:12 Tree Pose seated or standing
45:00 Notice and Block Bridge posture
48:36 Physical practice complete
48:53 Get Comfortable

⚠️ Disclaimer & Waiver
By participating in this online fitness program, you acknowledge the inherent risks associated with physical activity. You assume full responsibility and waive any claims against Gail Pickens‑Barger, her representatives, affiliates, successors, and all other related persons, for any injury or liability arising from your participation. You also confirm that you have consulted—or will consult—a physician if you are pregnant, have a disability, or have recently experienced illness, injury, or physical impairment.

🌿 About Gail Pickens‑Barger

Veteran Yoga Project Ambassador
Certified Gentle Yoga for Low Back Care Instructor
Chair Tai Chi Instructor
Instructor for the National Multiple Sclerosis Society
Retired computer scientist based in Southeast Texas

Useful Playlists:
Gentle Yoga for Easing Back Challenges (Playlist)    • Gentle Yoga--How to: ease back pain throug...  
Seated Chair Tai Chi (Playlist)    • Seated Tai Chi & Chair Yoga for Pain Relie...  
Hand & Finger Exercises for Stiffness & Pain (Playlist)    • Hands & Fingers Exercises--How to: Ease Ar...  
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✨ Thank you so much for joining me here today! If you enjoyed this session, please **like, comment, and subscribe**—and let me know how you feel or what you’d like to see next. Happy moving & stay well! ✨

📚 Useful Resources
👉 117 Health Conditions Helped by Yoga - https://yogawithgaileee.com/wp-conten...

👉 Salute to the Sun Yoga Flowchart - https://yogawithgaileee.com/wp-conten...

👉 100 Positive statements (Sankalpa/Intention examples) - https://yogawithgaileee.com/wp-conten...

👉 Why Yoga for Veterans - https://yogawithgaileee.com/wp-conten...

👉 Gear needed for Yoga Classes - http://yogawithgaileee.com/2021/11/08...

🎥 More Videos by Gail
👉 Gentle Yoga for Easing Back Challenges Playlist -    • Gentle Yoga--How to: ease back pain throug...  

👉 Seated Chair Tai Chi Playlist -    • Seated Tai Chi & Chair Yoga for Pain Relie...  

👉 Hand and Finger Exercises to lessen stiffness & pain -    • Hands & Fingers Exercises--How to: Ease Ar...  

📱 Stay Connected
▸ website | https://www.yogawithgaileee.com/
▸ email | [email protected]
▸ Instagram & Threads | @yogawithgaileee