A Healthy Back

About This Class

Mike Nader guides students through a purposeful 30-minute flow designed to create a stronger, more spacious, and better-supported spine. Beginning supine, the class moves through core activation work — including slow crunches, supine twists, and bicycle-style oblique exercises — before progressing to all-fours transitions, Downward Facing Dog, and Plank for foundational spinal length and stability. Standing sequences feature a one-armed forward fold paired with Twisting Half Moon on each side to build back strength and flexibility simultaneously. A wide-stance standing twist deeply targets the thoracic spine. Forearm Side Plank on both sides addresses the lateral core and side waist. Kneeling side bends open the kidney and adrenal area. A flowing Cobra/Child's Pose vinyasa warms and strengthens the entire back body, followed by a held Cobra to consolidate the backbend. Bridge Pose variations with alternating overhead arm reaches articulate each vertebra and create length through the upper back. The class closes with a supine leg-raise (holding the big toes) and a generous Savasana, leaving the spine feeling open, stable, and released. Ujjayi breath and precise belly-engagement cues are woven throughout to protect and support the lower back in every pose.