{"id":3475,"date":"2023-09-03T09:08:42","date_gmt":"2023-09-03T07:08:42","guid":{"rendered":"https:\/\/tena.yoga\/?post_type=product&#038;p=3475"},"modified":"2026-07-11T23:40:24","modified_gmt":"2026-07-11T21:40:24","slug":"yoga-for-the-back","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/yoga-for-the-back\/","title":{"rendered":"Yoga for the Back"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:80%\">\n<p class=\"wp-block-paragraph\"><strong>The package contains a talk with an introductory class and eight yoga classes.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We strengthen the muscles along the spine, move in its six fundamental directions, rotate around its axis, breathe along the back and practise <strong>exercises for scoliosis, kyphosis and lordosis<\/strong> <strong>and for recovery after a herniated disc<\/strong>. Naturally, these conditions also require other exercises, but yoga offers useful tools. Directing attention in a particular way and moving with gentleness can work wonders.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The spine is our \u201celectrical energy line\u201d because information from the nervous system, which carries a great deal of energy, travels through it. We therefore regard it as the central energetic channel, known in yoga as\u00a0<em>Sushumna<\/em>. When we work with this channel intentionally, we directly influence the nervous system. This month, we regulate our inner current and relax through Yoga <em>Nidra,<\/em> yogic sleep for deep peace and better rest.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Themes covered:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/youtu.be\/I2ciyzcOqUU\" target=\"_blank\" rel=\"noreferrer noopener\">the spine as the axis of the present moment<\/a><\/li>\n\n\n\n<li>strengthening the back muscles<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/rBZfBbOJIn4\" target=\"_blank\" rel=\"noreferrer noopener\">directions of spinal movement<\/a><\/li>\n\n\n\n<li>yoga for back pain<\/li>\n\n\n\n<li>targeted exercises for the back<\/li>\n\n\n\n<li>breath along the spine<\/li>\n\n\n\n<li>yoga for better sleep<\/li>\n\n\n\n<li>Yoga <em>Nidra<\/em><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">The recordings were made during regular guided online yoga classes. The classes were recorded through <em>Zoom<\/em> at a resolution of up to 720p, so variations in video quality are possible.<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Yoga za kralje\u017enicu - predavanje @ Bi\u0161evo\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/kJO1JP4yTYI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center tena-a11y-heading-normalized tena-heading-was-h3\">Contents of the recording package<\/h2>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/TEMA_mjeseca_lipanj.jpg\" aria-label=\"Open image: TEMA Mjeseca Lipanj 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/TEMA_mjeseca_lipanj-1024x576.webp\" alt=\"\" class=\"wp-image-2847\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h4\">INTRODUCTORY TALK AND YOGA CLASS ON THE THEME<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Good morning, my spine! We explore the fundamentals of spinal anatomy so that we can enter it with attention and understand that it consists of small joints stacked one upon another. This helps us understand the directions of movement we will practise during the month of online yoga. This important channel protects the central nervous system, holds us upright and establishes the axis of our somatic <em>mindfulness<\/em> : I feel that I am here.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/6_6_uspravno_bez_napora.jpg\" aria-label=\"Open image: 6 6 Uspravno Bez Napora 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/6_6_uspravno_bez_napora-1024x576.webp\" alt=\"\" class=\"wp-image-2849\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. UPRIGHT WITHOUT EFFORT<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">The spine is the column that holds us upright energetically, physically and mentally. Through yoga, we develop an upright, open posture by strengthening the deep muscles that support it. More than merely standing upright, we do so without effort. This matters because alertness and presence are then always available within the body, and our way of being becomes <em>mindful<\/em> naturally and without effort. We explore breath along the back and the directions of spinal movement through several asanas.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/9_6_integritet.jpg\" aria-label=\"Open image: 9 6 Integritet 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/9_6_integritet-1024x576.webp\" alt=\"\" class=\"wp-image-2851\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. INTEGRITY<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Our inner integrity is both the body\u2019s strength and a moral axis. We begin lying down, becoming aware of the spine\u2019s length and abdominal breathing. We move through asanas that align and strengthen it from both the abdominal and back body. During the class, we calmly feel the body and finally return to where we began. We connect with the pillar of strength within and contemplate the determination to remain a healthy, spacious <em>mindfulness<\/em> for every state that reaches us.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/A_40min_razigranaleda.jpg\" aria-label=\"Open image: A 40min Razigranaleda 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/A_40min_razigranaleda-1024x576.webp\" alt=\"\" class=\"wp-image-2854\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. PLAYFUL BACK<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We draw attention inwards and begin from the feeling, \u201cah, here I am\u201d. I choose where to invest my energy, but I begin with myself. I do not scatter attention; I always return home, to myself. I can then distribute and focus energy wisely, relating to what is outside from within and investing where it is needed and useful. We practise <em>twists<\/em> with pulses and several inversions so that the spine can unload and decompress, then receive a playful massage through <em>twists.<\/em>.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/16_6_gnijezdo_srce.jpg\" aria-label=\"Open image: 16 6 Gnijezdo Srce 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/16_6_gnijezdo_srce-1024x576.webp\" alt=\"\" class=\"wp-image-2856\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. A NEST FOR THE HEART<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">If the spine is our axis of the present moment, the ribcage is a nest for the heart, our point of greatest presence. Today, we emphasise the upper back, including the shoulders and neck. We explore several arm directions that thoroughly mobilise the shoulders and the area between the shoulder blades, including the trapezius. We also practise asanas that strengthen the shoulders and draw the shoulder blades together, building the upper back muscles.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/20_6_sigurnaleda.jpg\" aria-label=\"Open image: 20 6 Sigurnaleda 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/20_6_sigurnaleda-1024x576.webp\" alt=\"\" class=\"wp-image-2858\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">5. SAFETY IS WITHIN ME<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">The spine is an axis of peace and stability. Today, we immerse ourselves in this aspect of the western side of the body; in yoga philosophy, the front is east and the back is west. We breathe along the back and smooth it with the presence of breath. We move through several fundamental asanas and revisit the directions of spinal movement for mobility. The class feels like an extended warm-up with several moments of stability, all familiar and homely.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/23_6_stabilizacija_trbuh.jpg\" aria-label=\"Open image: 23 6 Stabilizacija Trbuh 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/23_6_stabilizacija_trbuh-1024x576.webp\" alt=\"\" class=\"wp-image-2866\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">6. STABILISATION<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">The abdominal wall stabilises the back, while strength exercises for the <em>core<\/em> benefit the entire body. If your abdominal muscles feel pleasantly sore after class, it means you made an effort. Naturally, we can choose to take an easier route, but the instructions are precise enough to activate the abdominal muscles, particularly with movement on the exhalation. You will see this principle throughout the class. We practise several <em>Planks<\/em> and Dolphin <em>Planks,<\/em>several small-amplitude pulses that target the abdomen, a few stable asanas and, naturally, abdominal exercises on the floor: a recipe for happiness.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/27_6_sjesti_baza.jpg\" aria-label=\"Open image: 27 6 Sjesti Baza 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/27_6_sjesti_baza-1024x576.webp\" alt=\"\" class=\"wp-image-2864\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">7. SETTLING INTO THE BASE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Today\u2019s theme is the hips. We mobilise and \u201copen\u201d them, meaning that we work on external rotation. This softens the tissues connecting the legs and pelvis, where much can become contracted and tense. Mobile hips also allow the spine to settle into a healthy position and rise effortlessly from its base. When opening the hips, we seek a comfortable balance in which they allow us to enter without struggle or pain.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/30_6_zdravi_oslonac.jpg\" aria-label=\"Open image: 30 6 Zdravi Oslonac 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/30_6_zdravi_oslonac-1024x576.webp\" alt=\"\" class=\"wp-image-2868\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">8. HEALTHY SUPPORT<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Today\u2019s class revisits the principles practised throughout the month: breath along the back, directions of spinal movement, stabilisation, mobility and decompression. At the end, we complete a set of exercises specifically for the back muscles. These yoga asanas are also used in physiotherapy for many spinal conditions. Lifting backwards from the floor is naturally difficult, but it is highly beneficial, so do not become discouraged. In <em>Shavasana,<\/em> we relax as though sinking into warm hands placed beneath the pelvis, chest and back of the head.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">May we have a healthy back and a mobile yet strong spine so that we can stand upright without effort and carry our presence, our <em>mindfulness,<\/em>wherever we are.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We strengthen the muscles along the spine, move in six fundamental directions, breathe deeply and practise targeted exercises for the back.<\/p>\n","protected":false},"featured_media":3282,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[68,104,71,67,70],"product_tag":[73],"product_need":[898,970,934,894,942],"class_list":["post-3475","product","type-product","status-publish","has-post-thumbnail","product_cat-mindfulness-en","product_cat-online-yoga-en","product_cat-yoga-for-strength","product_cat-yoga-for-the-spine","product_cat-yogic-breathing","product_tag-2023-en","pa_intenzitet-intermediate","product_need-better-mobility","product_need-more-strength","product_need-relax-shoulders-neck","product_need-sleep-better","product_need-support-back-spine","first","instock","downloadable","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product\/3475","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product"}],"about":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/types\/product"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media\/3282"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=3475"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=3475"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=3475"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_need?post=3475"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}