A short Hatha class that’s perfect for anyone with low back pain, this class includes simple stretches to express the whole body. Move through neck and shoulder stretches, poses to release the hips and pelvis, and supported heart-openers—a bit of mantra and meditation bookend class.

Style: Hatha

Duration: 20-mins

Level: open

Props: 2 blocks

Focus: full body release with meditation

Location: Vancouver, BC

Music: none

Meditation

Come to a seat of your choice and close your eyes. Take a couple of deep breaths into your body to arrive. Breathe deep.

Mantra

Aum – draw out the length of each syllable

A – represents the beginning

U – represents what we sustain

M – represents the dissolution

Aum is the primordial sound that connects us all – it is the sound that all vibrates to. It represents the three cycles of the Trimurti and Trivdevi, with the Gods and Goddesses representing creation, preservation, and transformation.

Movement

1. Seated neck rolls – either half or full to stretch the neck’s side, front, and back. Soften your jaw and keep your breath fluid as you move.
2. Shoulder stretches seated – take your hands behind your back and clasp your palms. Bend your elbows and lift your sternum toward the sky.
3. Seated cat/cows with the palms in front of the body – round your back and breathe into the spot between your shoulder blades.
4. Seated windshield wipe the knees side to side to release the hips.
5. Deer pose for stretching the hips – option to use blocks under the forearms or the forehead. Lower yourself and breathe deep. Switch to the other leg.
6. Seated bound angle pose – take your feet together and knees wide. Option to use a block under the back of the thighs or knees.
7. Wrist rolls while seated – you can keep your eyes closed or open.
8. Supported bridge pose OR supported fish pose, depending on what you prefer.
9. Bridge pose – put one or both blocks under your tailbone, option to keep the knees bent or straighten them out ahead of you.
10. Fish pose – put one block between your shoulder blades and the other behind your head.
11. Happy baby pose OR knees to chest, and you can roll around on your back to release the low spine.

Savasana or seated meditation for the visualization to close.