Relax Your Back

Many of the realities of modern life - like busy schedules, long hours at a desk, and stress - can put a strain on your back. This program will dissolve any tightness you hold there, while also addressing interconnected areas such as the hips and shoulders. Designed for students with a healthy back, each class uses long, passive holds with a few props to release tension, encourage circulation, and allow for a moment to just be still.
6
Classes
2
Weeks
Props:
  • block,
  • strap,
  • wall space,
  • blanket
Many of the realities of modern life - like busy schedules, long hours at a desk, and stress - can put a strain on your back. This program will dissolve any tightness you hold there, while also addressing interconnected areas such as the hips and shoulders. Designed for students with a healthy back, each class uses long, passive holds with a few props to release tension, encourage circulation, and allow for a moment to just be still.
Props:
  • block,
  • strap,
  • wall space,
  • blanket
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Week 1

Yoga

Level 1-2 20 mins

Today you'll begin by bringing awareness to the subtle, deeper muscles of the spine. After a gentle seated twist, relax into a forward fold in easy pose, then reclining hand-to-big-toe with your strap, allowing your pelvis to drop and your lower back to slowly open. This class will stimulate and release the tissues of the low back and hips, for a rejuvenating, steady practice. Props Needed: A block and a strap. Props Suggested: A blanket.

Yoga

Level 1-2 20 mins

Support yourself in a way that nourishes your tissues, by giving them space to let go. This class will open up your hips, lateral torso and chest, which will encourage the opening of your lower back. Using the wall for support, relax into a series of seated forward bends. Finish with a reclining chest opener, feeling your body melt into the ground. Props Needed: A blanket and wall space.

Yoga

Level 1-2 20 mins

Lower back tension often stems from the busyness of our lives, so it's important to create time for stillness. In this gentle class, your lower back will be supported the whole time so you can fully release into each pose. Begin at the wall with a figure four stretch, leading into a gentle twist. Continue with your legs up the wall for baddha konasana (bound angle), feeling your breath like an internal massage for the muscles of your back. Props Needed: Wall space.

Week 2

Yoga

Level 1-2 20 mins

No props needed for this class. Just allow your body to open in poses that release your hips, lower back and side body. Begin with cat/cows, then create space with a modified malasana before dropping to the floor for reclined half moon and a reclined twist. Feel the length you've created during this practice as you relax into a sweet savasana.

Yoga

Level 1-2 20 mins

Today you'll revisit some poses you did at the wall, this time allowing gravity to do the work. Feel any tension dissipate during a practice with less talking and more space to drop into the sensations of your body. You'll begin with reclining hand-to-big-toe, open your groin, inner thighs and low back with half happy baby, then end with a gentle, yet luscious heart opener that will rejuvenate your whole spine. Props Needed: A blanket and a strap or towel.

Yoga

Level 1-2 20 mins

Prove that less is truly more with this deeply restful final class. Encourage circulation with knee circles on your back, before enjoying some supported poses with your block beneath your sacrum. Rolling onto your stomach, relax into a prone shoulder opener, then finish with a twist and half happy baby. Let go and embrace these moments of relaxation, your back will thank you for the attention and care! Props Needed: A block and a blanket or two blankets.

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