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Healthy Back Programme 1

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Healthy Back Programme 1

 -   & 
John Jones
30 mins

The movement, breath work, relaxation, visualisation and affirmation used in the Healthy Back programme are designed to support you in easing and preventing back pain. 

You'll be guided through a carefully designed process that first gives you awareness and control of your core stability. It then effortlessly relaxes, realigns and gently stretches tight muscles, strengthening and toning your back.

Getting Started:

  • The best way to start is to watch the core stability video. You will learn how to locate and engage your core stability muscles which is essential for maintaining a healthy back.
  • Next, enjoy this class - Programme 1 (30 minutes). We know you’re sometimes short on time - if you have only 10 minutes, practice the activations section, plus one of the other movements (4-6 minutes).

These mindful movements give you a foundation of flexibility and strength that means you can move with confidence, easing away old pains and discovering a new-found freedom of motion. Beautiful guided relaxations help you harness the full power of your body's healing potential. The guided relaxation will also maximise your ability to decrease stress, realign your muscles, and rebuild strength.


This session includes:

  • Activations
  • Foundation sequence
  • Cat and Half Moon stretch
  • Piriformis stretch
  • Lying twist
  • Bridge and diaphragmatic breath
  • Relaxation


Short on time?

Our clinical trial participants reported dramatic improvements with as little as 10 minutes per day. Their best results were obtained from practising the programme for 8 weeks. Imagine being free of back pain for the rest of your life!

Easing back pain will happen when you take action. You and your back are worth 10 minutes a day!


What’s next?

Once you have practiced and anchored Programme 1 - move on to Programme 2 where you’ll be guided in strengthening and toning your back muscles. It’s really important to stretch out your muscles first. We’ve found that to ‘strengthen’ an already tight back could cause discomfort or can even increase your pain.

Are you in acute pain?

This programme is not designed for those who have an acute or undiagnosed pain. Please check with your yoga therapist or health professional if this programme will be safe and beneficial for you. If in doubt why not use the guided relaxation to help you relax and tune in to your body and mind.





Leave a comment

Members' comments:

11 Jun, 2021
Raisinloaf's picture
A gentle, releasing and relaxing class - perfect for doing on a recovery day after working out.
17 Feb, 2021
CatH's picture
Really enjoyed this class. Working from home and sitting has left me with back ache and tight hips. This was a perfect gentle activation!
29 Dec, 2020
Rachel Hammond's picture
Rachel Hammond
Perfect start to my day. Lovely voice and music. Thankyou.
18 Nov, 2020
HollyXmas's picture
This is Brilliant, the programme incorporates all the exercises I did 10 years ago on an NHS sponsored course, but it only supplied a book with diagrams and worksheets. I can so easily fall into not dong and having a bit of an aerobic Yoga session. Thankyou once again Sharon
9 Nov, 2020
Patti150's picture
Lovely sequence. I enjoyed the gentle background music and soothing voice.
31 Oct, 2020
gumnutgully's picture
Great sequence. Easy to fit in to your day. I did, however, find the music annoying.
27 Mar, 2020
Chapilatestudio's picture
I have been suffering from a back pain due to overusing my back body muscles. ( back extansion moves) and this class was just like a soothing pills. Thank you
19 Oct, 2019
geordieange's picture
4 Dec, 2018
Neesey55's picture
.really enjoyed this class don’t suffer with back pain, I just want to keep my spine healthy and flexible and it does just that. My spine felt relaxed and refreshed. Will try programme 2. I love my Dru Yoga. Namaste x


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