Move · Videos · Yoga · 29 min

Hatha Yoga for Posture and a Healthy Spine

Hatha Yoga for Posture and a Healthy Spine — video by Yoga with Kassandra Play · 29:19

Video by Yoga with Kassandra on YouTube · Open on YouTube

A gentle, therapeutic hatha class for the spine: knee pumps, core work lying on the back, bridge, cat-cow, ragdoll fold and rolling up tall, prone baby cobra and leg lifts, low lunge and thread the needle. No props; not a strenuous practice.

  • 29 min
  • All levels
  • Low impact (no jumping)
  • mat

Good forBetter posture

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Step by step 14

Tap a time to watch that step in the video.

  1. Knee pumps: on your back, hands on the knees, straighten the arms to ease the knees away, then draw them in. 1:07
  2. Right knee hugged in, left leg long; then a twist across, and leg hovers with the low back pressed down. 2:20
  3. Second side: leg stretch and twist, then the core leg hovers, with an option to curl the head up. 4:58
  4. Bridge: heels down, glutes squeezed, lift the hips, then roll down one vertebra at a time. 7:11
  5. Seated: walk the hands to each side to stretch the spine, then a seated twist each way. 7:50
  6. Cat-cow on hands and knees, then lift the knees an inch for a short core hold. 9:06
  7. Ragdoll fold with knees bent, then roll up slowly through the heels to a tall mountain pose. 10:24
  8. Roll down to a brief plank, lower to the belly for baby cobra and leg lifts, then sphinx, easing off if it pinches. 12:56
  9. Child's pose, breathing into the back, then rabbit pose holding the heels. 15:35
  10. Low lunge with a twist and thread the needle, then the same on the other side. 16:42
  11. Tabletop twists: hand behind the head, open the elbow up, then face down; both sides. 20:12
  12. Passive seated forward fold, then roll up and take a seated twist each side. 21:08
  13. Rock side to side, happy baby, then knees-down supine twists with the feet flexed. 23:35
  14. Savasana (feet wide and knees together if the back is sensitive), then sit tall to close. 25:57

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Press the lower back into the mat while the abs work
  • Drive through the heels to roll up slowly to standing
  • Bend the knees in forward folds to let the whole back lengthen

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Lower back takes loadbaby cobra and prone lifts, bridge, ragdoll fold
  • Hips takes loadlow lunges with twist, bridge, happy baby
  • Knees takes loadlow lunges, tabletop, child's pose
  • Neck moveschin tucks in roll-down, head lifts, brief rabbit pose
  • Shoulders movesthread the needle, plank transition, sphinx
  • Wrists & hands movestabletop cat-cow, thread the needle, brief plank
  • Upper back movestwists, cat-cow, thread the needle
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Bend the knees in folds; wide-legged or butterfly seated fold; go lower in cobra

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Yoga with Kassandra; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety