This is 60 min class dedicated to strengthening muscular energy and vitality in and around the spine's very important function. Enjoy!

This is not a flow practice. We work steadily on the ground for the first part with breath work, hips and into functional core practices. You will need a block or a rolled up pillow in place of a block.

Today I was very sore from my own practices and exercise! This is a toned-down-a-notch version of a spinal extension/backbend practice plus twists. Nothing too hard...but just enough!

60 min of my new and favourite way designed to peel aways layers and strengthen your back/spine.

This starts with a lunging flow to awaken the hips and front body. Throughout is a sprinkling of backbends in standing and floor asanas.

(Chapasana, Dancer, variations of camel, "mermaid" king pigeon variation, bow pose)

This practice is mostly on the ground, and includes a lower back and hip release, bridges, navasana (boat), plank and forearm plank variations, repetitive juicy abs and uddiyana followed with spinal twists. Enjoy.

You will need a block or solid pillow for class. We begin with core work, bridge sets and a vinyasa set with a block, encouraging the entire midline of the body towards balance. We work gradual standing poses into Bird of Paradise, a few backbends, then rest. Enjoy!

Today's practice integrates twelve twists, spinal rotations: supine, seated and standing. It's a practice that is sweaty, warming and are slower, longer holds into the rotations. It sneaks up on you!

One arm balance as well: twisted crow into koundinyasana option.

Backbends are the star of today's practice. But we slowly and repetitively awaken the spine with undulating flexion and extensions.

This sequence presents all the wonderful ways we can strengthen, twist and open the spine.

This set gradually works from less to more intense backbends. This is my favourite way of pumping blood flow and energy into the spine. The sequence peaks around three wheels with variations.

This is a practice for those of you who have a love-hate relationship with backbends. You know they are good for you but they are such hard work and often you don't feel warm enough in your spine to go deeper.

Today's practice incorporates a constant flow of gradual warming and blood pumping act...

Low back/pelvis releases to start - followed by deep lunging flow to encourage front-body suppleness: back strengtheners + toward "mermaid" or option to King Pigeon. Camel. Wheel. Decompression.

Enjoy!

This set works with uddiyana bandha (core lift) traditional core practices, abdominal work and breath to create a complete core-centric practice. We end in a restorative way that massages tension out of the belly.

Today's practice is a slow burn working the many layers of the core as well as into the lower back. This is an excellent maintenance-practice for your core health as we also incorporate tons of breath work, uddiyana bandha (core cleanse) and twists into the spine and GI tract.

This is vinyasa sequence gradually builds and encourages the spine into deeper backbends: cobra variations, quad and hip openers, camel variations, bow pose variations, full camel, wheel, bridge options.

This is a favourite of mine so far! Feels soo good! So rarely are we encouraged in day to day life to take our spines into backbends (or anatomically, hyperextension) in sports and functional activities. Yet our body craves and needs it!

This practice builds a gradual heat and sweat at the star...

This is an intermediate practice. You will need a block and an extra yoga mat if you happen to have one at home - if not, a pillow will do. *If you are pregnant, trying to get pregnant, have had recent surgery or current issues in your belly - do not do this class. (The end of class it gets a bit...