Supporting the Spine and Core

A steady class that builds support around the spine while strengthening the core and back body.

Today’s session

In this lesson, the focus is on supporting the spine through controlled strength and awareness. The poses in today’s practice help activate the muscles that protect your back and improve posture, while still allowing space to move comfortably.

As you move through the class, pay attention to how your core and back work together. Keep your breathing steady and relaxed, especially as effort increases. Strength develops best when it is paired with control rather than tension.

This practice helps you feel more supported and stable in your movements. By strengthening the muscles around the spine, you are building resilience that will benefit both your yoga practice and everyday activities.

Required accessories for this lesson:

Yoga Mat

Exercise 1

Childs pose

Accessories

  • Yoga Mat

Instructions

  • Place your knees hip width apart and your big toes touching
  • Lift and bend your chest to your knees and head to the floor.
  • Slide your hands in front of you.
  • Make this an active stretch by activating your fingers, palms up, elbows off the floor and sliding your shoulder blades onto your back.
  • With each breath you should fall more deeply into the stretch.
  • Hold the pose for5 to 10 deep breaths.