The 7-Day Pain Free Challenge Artwork
Season 1 - Episode 8

Day 5: Juice the Spine

45 min - Practice


Building on our practices from Days 1-4, we explore backbending postures—the juice that provides sustenance to practice. We stay low to the ground and find shoulder openers and various backbends to find suppleness and freedom in the spine.
What You'll Need: Mat, Square Bolster, Blanket, Strap

About This Video


I've done a lot of things, but never a yoga practice every day. I'm more of a random rabbit yogini. It's fascinating to discover new places of tight resistance and realize progress in other ways. And, this practice is challenging enough to hold my attention, so...thank you!
2 people like this.
This practice is such a revelation for me. Gentle and paced at the same time. Challenging and soft. Thank you again.
Hi Sonia You're welcome. It has been my experience as well. Thank you for the thoughtful feedback.
1 person likes this.
That rolling transition from Setu Bandha Sarvangasana to Urdhva Dhanurasana was a fun little revelation...!
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....ouch............ouch..ouch...ou ch................well, that is awkward........ok
in the language of pain...thanks for the reminders. Have a good day.
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Finding new freedom in my hips. Brilliant. Thank you
Hi Gabriel, Happy to hear you are enjoying the practices. Not sure why your name did not hyperlink but hopefully you see this message.
2 people like this.
Although I have been doing yoga for a while, I just cannot do the wheel. Somehow I just don't have enough strength the push myself upwards.
1 person likes this.
This practice has reminded me of how tight the entire left side of my body is, and that my left knee pain that flare up when increasing running mileage is most likely from overall tightness in hips and or weakness on left side. Was great to laugh this morning as I attempted to roll onto back, thanks for making this fun Peter! I was laughing so hard at myself I had no time to judge myself for not trying wheel. :)
First time since this 54 yr old has made it to wheel with the help of this practice!!  So happy!!   Thank you so much!

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