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Your Assessment In Under 5 Minutes

Before you begin your 28-day SAAL Yoga Fundamentals journey, we invite you to complete a brief Pre-Program Health Assessment. This isn't a barrier—it's your foundation for safe, confident practice.

Why this Assessment Matters:

  • Screens for current conditions that may need modified movement or additional support

  • Identifies your optimal starting point based on your body's current capabilities

  • Ensures every practice aligns with your healing needs and goals

  • Connects you with personalized guidance if you need a more tailored approach

Get Started Today

Is SAAL Yoga Fundamentals Right for You?

This Program Is Perfect If You:

  • Seek to improve spinal health and posture

  • Experience occasional back stiffness or tension

  • Want preventive, science-based movement

  • Are ready to commit to 5-20 minutes daily

  • Value understanding the "why" behind each movement

  • Are a complete beginner or experienced yogi

You May Need More Personalized Support If:

  • You experience daily sciatica or consistent leg pain

  • Nerve pain limits your walking distance

  • You have severe mobility limitations

  • You're recovering from recent spine surgery

Not Sure? The assessment will help guide you—and Nicole is available to discuss your specific situation.

Have questions? Contact Nicole Today

Investment

$1197

SOAR Spine & Orthopedics patients receive 40% off — email yoga@nicolesaal.com for your code

Welcome to your medically-guided yoga program, meticulously paced and grounded in science — tailored to transform your spine health and overall wellbeing. Each week offers a systematic, alignment-focused progression that integrates mindful movement, breath work, meditation, and self-reflection, ensuring comprehensive care for your body and mind.

This comprehensive program includes daily yoga practices ranging from 5 to 20 minutes, each thoughtfully designed to fit into your lifestyle while delivering profound benefits. Alongside these movement sessions, you will engage in guided meditations that support mental calm and body awareness. Personalized reflection journals and a comprehensive Companion Guide deepen your learning and progress tracking. As a valued member, you also receive direct access to Nicole through a members-only email for expert guidance and support throughout your journey.

Begin Your Journey with Confidence

Your health assessment is quick, confidential, and the first step toward lasting spinal health. Once complete, you'll proceed directly to enrollment and gain immediate access to your program.

Complete your Health Assessment

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Want a closer look?

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  • This week focuses on establishing a strong, stable foundation by developing mindful alignment and increasing your body’s capacity to stay grounded while maintaining fluid stability. Movements are designed to cultivate core postural strength and enhance body awareness, setting the stage for safe, effective practice.

    The accompanying meditation cultivates a deep sense of grounding and invites you to return fully to the body and breath, fostering centeredness and calm as you begin your practice.

  • Deepening your connection to your center, this week emphasizes lumbar spine support and controlled engagement. The goal is to fortify your center to enhance functional strength and spinal stability, empowering movement with control and precision.

    The week’s meditation guides you into a tranquil mental space, reinforcing your inner anchor and helping to soothe physical and emotional tension for greater ease in movement.

  • As thoracic spine mobility improves, this week’s practice prioritizes releasing tension and enhancing space in the upper back. Gentle dynamic sequences encourage open energy and greater range of motion, promoting posture balance and breath capacity.

    The week’s meditation supports emotional openness and mental clarity, inviting you to explore spaciousness both physically and internally while cultivating gentle energy flow.

  • This culminating week provides full-length, detailed sessions intertwining breath, power, mobility, and mindful strength. Personalized options allow you to choose flows according to your energy and goals, promoting lasting spinal health and added resilience. Finish with reflective meditation and journaling to integrate your progress and support lifelong wellbeing.

Real Transformation, Real People

"Nicole has a gift for making complex movements feel simple and accessible. Her explanations helped me finally understand how my posture affects my whole body."

"I came to Nicole after years of back pain and frustration. Her approach is so mindful and precise. She has helped me move without fear again."

"I've practiced yoga for 15 years, but this is the first time I've truly felt connected to the 'why' behind each movement. SAAL Yoga has completely changed how I move through my day."