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
Identify Your Spinal Bias
When pain flares up, this isn't the time to push through or "do nothing." This tutorial teaches you how to identify your spinal bias and choose the right pain reset pose for immediate relief.
Supported Child’s Pose
Pain Reset Pose for Flexion Bias
This Supported Child's Pose tutorial walks you through a complete progression—from the most upright and supported version in a chair to deeper floor variations. Find the adaptation that gives your body exactly what it needs today.
Insider's Preview: Day 1 of SAAL Yoga Fundamentals
Experience the first five minutes of Day 1 from the SAAL Yoga Fundamentals program—an inviting introduction to mindful movement, breath awareness, and body alignment. This preview offers a glimpse into Nicole Saal’s signature teaching style, designed to help you build a strong foundation for a lifelong yoga practice.
Whether you’re brand new to yoga or returning to the basics, this program brings clarity, calm, and confidence to your mat. Ready to begin your own journey? Visit nicolesaal.com to schedule a complimentary 1:1 consultation with Nicole and explore how the SAAL Yoga Fundamentals program can support your personal goals.
Your Nightly Trio
Easy Yoga to Soothe Low Back Pain (in bed!)
Want to know how to fall asleep faster? The magic is within this simple trifecta of supine yoga poses you can do right from your bed. Practice this gentle nightly trio to release the low back and prepare for restorative sleep
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
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.
Supported Sphinx Pose
Pain Reset Pose for Extension Bias
This Supported Sphinx Pose tutorial walks you through a complete progression—from the most supported, gentle backbend to deeper variations. Find the adaptation that allows your spine to safely extend and provides the relief you need.
Breathe. Pose. Transform.
