Master the art of maintaining a well-aligned and balanced spine through learning and consistent practice. Focus on seated forward/twist, standing balance, wrist/elbow/forearm strengthening.

Master the art of maintaining a well-aligned and balanced spine through learning and consistent practice. Focus on shoulders opening and standing balance poses.

Master the art of maintaining a well-aligned and balanced spine through learning and consistent practice. Focus on progressing into deep forward bends, opening into deep back bending with wall and chair.

Develop a meditative mindset to cultivate awareness of the foundational elements of spinal alignment and balance. Focus on the total body front body ascending with Pranayama.

Develop a meditative mindset to cultivate awareness of the foundational elements of spinal alignment and balance. Releasing and spreading your lower back, then arm/shoulder strengthening, inversions, and savasana with pranayama.

Develop mindfulness to cultivate awareness of the foundation of spinal alignment and balance. Focus on quadriceps, hip flexors, lengthening, and standing poses horizontal and revolving.

Develop a meditative mindset to cultivate awareness of the foundations of spinal alignment and balance. Focus on lengthening the side body with hip stability.

Develop a meditative mindset to cultivate awareness of the foundational elements of spinal alignment and balance. Focus on mind-body strength building with long holding.

Develop a meditative mindset to cultivate awareness of the foundational actions of spinal alignment and balance. Focus: Strong class, vinyasa, building energy and strength.

Develop a meditative mindset to cultivate awareness of the foundational elements of spinal alignment and balance. Focus on the outer body supporting the inner body: sitting, standing, inverting.

Awareness of structural foundations of alignment and balance. Focus on strengthening the upper body for back bending.

Awareness of structural foundations of alignment and balance. Focus on connecting pelvis and spine actions in various asanas, all in the same category.

Awareness of structural foundations of alignment and balance. Focus on strengthening the back spine, twisting, forward extension, and back arching.

Awareness of structural foundations of alignment and balance. Focus: Horizontal standing, lateral spine extensions with restorative poses.

Awareness of structural foundations of alignment and balance. Focus on the strength of the posterior spine to lift the anterior spine for Sarvangasana.

Awareness of structural foundations of alignment and balance. Focus on inner legs/femur bone connection and lower back release.

These are strengthening foundations to support the spine.

Awareness of structural foundations of alignment and balance. Focus on Tadasana (mountain pose) with arm variations into standing and inversions.

Awareness of structural foundations of alignment and balance. Focus on building energy, stability, and balance.

Awareness of structural foundations of alignment and balance. Focus on Tadasana strengthening the spine for back extensions to improve posture.

Awareness of structural foundations of alignment and balance. Focus on solid strength building and repetitions with awareness of the mound of big toe/inner/front legs.

Awareness of structural foundations of alignment and balance. Focusing on feet and hands to align the limbs and lengthen the spine.

Awareness of postural structural foundations of alignment and balance. Focus: opening up the groins and balancing on the wrist.