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.
Accessible Side Lunge Pose
Explore our modified Skandasana (Side Lunge) pose, emphasizing precise hip and knee alignment paired with mindful breath coordination. This practice highlights the core principles of our SAAL Yoga program, fostering strength, balance, and fluid movement. Join us to deepen your understanding of foundational techniques that support sustainable and effective yoga practice.
6 minutes to Wind Down
In just 6 minutes, be prepared to let it all go with the perfect pose and guided meditation. Suitable for all levels
Yogi Squat Made Simple: Malasana for Beginners Using Blocks and Wall Support
Discover how to practice Malasana (Yogi Squat) safely and comfortably as a beginner using two yoga blocks to elevate your pelvis and the support of a wall behind you. This quick 3-minute tutorial walks you through step-by-step modifications, making this deep hip opener accessible for all bodies
Chair Yoga: Energizing Morning in Just 8 Minutes
Start your day with 8 minutes of gentle, flowing chair yoga to awaken your energy and refresh your body. This beginner-friendly sequence suits all levels and supports your natural movement.
Who is this sequence for?: this is ideal for those with conditions that include stenosis, facet joint pain and degenerative discs, as well as those with no spine issues who want to improve their spine health and mobility
Who should modify this sequence? If you are currently experiencing sciatica from a herniated disc, or if your spine doesn’t tolerate forward bending (flexion), please skip the forward folds as well as Cat/Cow portion.
Surya Namaskar, Sun Salutation
This foundational sequence is perfect for beginners or those looking to refine their practice. By focusing on proper alignment, you’ll not only improve your flexibility and strength but also enhance your overall posture and balance.
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.
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
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.
Disclaimer: The practices, movements, and methods described on this site should not be used as an alternative to professional diagnosis or treatment. It is recommended that before beginning any treatment or exercise program, you should consult medical professionals to determine whether you should undertake this course of practice. The authors and contributors of this site are not responsible in any manner for any injury or negative effects which might occur through following the instructions and advice contained in this book.
Beginner’s Guide to Yoga for Foot Health
Achy feet and Achilles tendinitis can make daily movement a struggle, but targeted yoga offers a gentle, effective solution. This guide shares four carefully chosen yoga poses—with step-by-step instructions and modifications—that promote healing, improve circulation, and prevent future injury. Whether a beginner or in recovery, these poses will help strengthen and soothe your feet for lasting relief.
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
