Yoga for the Spine: Gentle Movement for Real-World Bodies

Author’s note:
This video was filmed quite a few years ago — back in my earlier teaching days — but the sequence itself is still one of my favourites.
My approach has softened since then, shifting from Body Love to what I now call Body Tenderness: moving with awareness, compassion, and respect for how your body feels today.

Why Your Spine Deserves a Little Love

After years of working in a chiropractic clinic, I’ve seen how much our spines affect everything — mood, immunity, energy, and overall wellbeing.

When your back is unhappy, life gets uncomfortable fast.

Caring for your spine doesn’t need to be complicated or time-consuming; a few minutes of mindful movement can make a big difference.

A Short, Gentle Practice

This Yoga for the Spine sequence is less than ten minutes long and suitable for almost anyone.
You can do it:

• Sitting on a chair at your desk

• In the car (if you’re not driving!)

• Or on your mat first thing in the morning

The goal isn’t perfection — it’s simply to move, breathe, and reconnect. Expect gentle twists, side stretches, and deep breaths to release tension and wake up your spine.

👉 Watch the Yoga for the Spine video on YouTube

The Benefits of Gentle Spinal Movement

• Encourages better posture and mobility

• Improves circulation to spinal muscles and joints

• Calms the nervous system through slow breathing

• Supports back health for women over 40 who sit or drive a lot

• Offers a mindful pause in your day — a few minutes of movement that counts as rest

Try It This Week

Schedule just ten minutes to explore this practice. Notice how a few conscious breaths and simple movements can shift how you feel — physically and emotionally. Small moments of care like this add up to long-term resilience.

If you’ve enjoyed this mini-class you might like to book an in-person class.