Welcome to Your Spine Health Resource Hub!

Congratulations on taking the first step toward a stronger, healthier spine!

We’ve created this resource page to give you immediate access to expert-led yoga tutorials designed to support spinal health through targeted, diagnostic-driven practices.

Start Watching: Expert Yoga Tutorials for Spine Health

While we put the finishing touches on our comprehensive online medical yoga program, you can begin your journey today with these free expert yoga tutorials. Each carefully curated video introduces you to our innovative approach to using yoga as a powerful tool for healing and spinal wellness.

Figure 4 Pose for Tight Hips: Yoga Techniques, Common Mistakes and Fixes

Discover the transformative power of the Figure 4 stretch through a yoga lens! This tutorial covers both supine and chair variations, emphasizing mindful breathing to deepen your practice. Learn how to avoid the four most common mistakes people make in this pose, ensuring proper form and maximum benefit. Perfect for relieving tight hips, glutes, and lower back tension while enhancing flexibility and mindfulness

Supta Padangustasana, Reclining Hand-to-Big-Toe Pose

Increase flexibility and release tension with Supta Padangustasana (Reclining Hand-to-Big-Toe Pose)! This stretch targets the hamstrings, hips, and lower back, helping to improve mobility and reduce stiffness while maintaining spinal support.

Join us as we explore Utkatasana, or Chair Pose! Utkatasana is a dynamic & powerful yoga posture that embodies strength, focus, & determination. The term "Utkatasana" translates to "powerful pose," reflecting the effort required to maintain this posture. We will work to engage multiple muscle groups to promote both physical & mental resilience. This challenging pose will help you find your center, build stamina, & serves as a reminder of the balance between effort and ease.

Utkatasana, Chair Pose

Bharmanasana, Tabletop Pose

Join us as we explore Bharmanasana, or Tabletop Pose! Bharmanasana serves as an excellent foundation for many movements, building a strong center and stable base. From there, we'll smoothly transition into Dandayamana Bharmanasana, or Balancing Table Pose, where you'll master the art of connecting mind and body, enhance your coordination, balance and improve overall body awareness.

Tadasana, Mountain Pose

We will concentrate on creating a balanced and strong foundation, starting from our feet and extending up to the crown of our heads. Discover weight distribution, balance, and engagement, with a special focus on breath awareness and maintaining a steady, strong posture.

Vrksasana, Tree Pose

Take a journey through the Vrksasana, or Tree Pose, emphasizing the posture's benefits for finding balance and stability, applicable both on and off the yoga mat. We will demonstrate how to ground through the feet, engage the core, and maintain proper hip alignment, offering tips for everyday use. Together, we aim to cultivate mindfulness and strength while embodying the tree pose.

Viparita Karani,
Legs-Up-the-Wall Pose

Welcome to Viparita Karani, or Legs-Up-the-Wall Pose! This gentle inversion invites you to rest your legs against a wall or chair to create a sense of calm and tranquility. Physically, this pose helps improve circulation, and alleviate tension in the lower back. It also promotes relaxation by calming the nervous system, making it an ideal antidote to stress and fatigue. Mentally, this pose encourages mindfulness and introspection, allowing you to connect deeply with your breath and cultivate a sense of peace.

Breathe. Pose. Transform.

Stay Tuned: A Game-Changing Program is Coming Soon

Our full program is nearly ready to transform how you think about yoga and spinal health. Be sure to check back soon, and keep an eye on your inbox for updates on this groundbreaking wellness resource.

If you have any questions along the way, I’m here to help!

Cheers to a happy, healthy, and mindful journey,

—Nicole