Back Care 2

Duration: 20 minutes

Emphasis:  This class is all about gentle movement to help loosen up your back. You'll start with some swinging movements to warm-up the arms and shoulders and rotate the spine. Then Standing Cat Pose (Marjaryasana variation) and Standing Cow Pose (Bitilasana variation) move the spine into flexion and extension before moving onto some old-school hip rotations, which you'll also feel loosening up the lower back muscles. A gentle standing pose sequence of Warrior 2 Pose (Virabhadrasana II), Goddess Pose (Utkata Konasana), a standing side stretch which is a variation of Lord Shiva's Cycle of Life Dance - great name! (Tandavasana) and - here's another great name - Standing Wind Release Pose Arms Raised (Tadasana Pavan Muktasana Arms Raised) follow before a good stretch for the spine using the wall. Downward Facing Dog (Adho Mukha Svanasana) takes you down to the floor, followed by Child's Pose (Balasana) and then Savasana. Please note: although this class is intended to be helpful for a stiff or achey back, if you are experiencing pain please do get it checked out by a medical professional.

Props needed: None required.

Mat direction: Long edge of the mat facing the screen.