Hatha Practice to Support and Strengthen the Back

Strengthen your back in this balanced, beginner-friendly practice. You’ll start with a warm-up and then move on to a sequence that includes lunges, dolphin pose, seated side bends and twists, pigeon (to open your hips for backbends), bolster-supported bow pose, bridge pose, and wheel pose (or a second bridge pose).

Wind down with easy reclined twists before resting in savasana for a guided systematic relaxation. You’ll close with a seated meditation.