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Spine & Back Body


Courses

Prajna Live | Flexibility in the T-Spine
It is all too common for the thoracic spine of the upper back to round or harden.
Tias Little Tias Little
$15
Prajna Live | The Tao of Yoga: Prana in the Spinal Center
In this class we energize the center spine by mobilizing the breath into the central channel, while weaving in Verse 6 from the Tao te Ching.
Tias Little Tias Little
$15
Prajna Live | Meditation, Restorative Yoga, & Hip Releases: Tao te Ching, Verse 14
We balance opposites and follow the Tao to the subtlest edge through hip releases and lower back movements.
Tias Little Tias Little
$15
Prajna Live | Breath Work & Back Care: Tao te Ching, Verse 36
We practice movements to release the spine by integrating the line “the supple overcomes the hard.”
Tias Little Tias Little
$15
Prajna Live | The Turtle
In this class we make the spine flexible by creating an open back and lifted spine. Like the turtle withdrawing its limbs, in meditation we draw our senses inward.
Tias Little Tias Little
$15
Prajna Live | The Fish
In our practice, we create backward arches to expand the ribs, lungs, and sternum.
Tias Little Tias Little
$15
Prajna Live | The Locust with Surya
With the body lying long on the floor like an insect, we arch the back to make the body as light as a grasshopper.
Tias Little Tias Little
$15
Prajna Live | The Camel
In this class we do camel pose to bring ease and lightness to the entire body.
Tias Little Tias Little
$15
Prajna Live | The Cow
In this class we practice cow pose while supine, seated, and while upside-down.
Tias Little Tias Little
$15
Prajna Live | Abdominal Oblique
We like to say it is “obliquatory” to stretch and strengthen the sides of the abdominal cavity each day.
Tias Little Tias Little
$15
Prajna Live | Latissimus Dorsi
In this class we stretch and spiral the lats before strengthening through fun arm balances like the crow.
Tias Little Tias Little
$15
Prajna Live | Quadratus Lumborum
In this class we work toward bringing equal tension to the right and left QL muscle via side bends, forward bends, and twists.
Tias Little Tias Little
$15
Prajna Live | Paraspinal Muscles
In this class we make the spine buoyant and strong by working the paraspinal muscles in front folds, backbends, and twists.
Tias Little Tias Little
$15
Prajna Live | Serratus Anterior
In this class we do side bends and inversions and conclude with pranayama via the support of the serratus anterior.
Tias Little Tias Little
$15
Prajna Live | Sacrum
In this class we pump, rock, and tilt the sacrum while exploring movement in the SI joints, the anterior sacrum, and the coccyx.
Tias Little Tias Little
$15
Prajna Live | Rectus Abdominus
This muscle is known as the “six-pack abs.” In this class we follow subtle cues to gain more sensitivity and suppleness of the rectus abdominus without causing strain.
Tias Little Tias Little
$15
Prajna Live | Upper Trapezius
In this class we do many different movements for the shoulders and neck to increase ROM and bring ease to the uppermost region of the shoulders.
Tias Little Tias Little
$15
Prajna Live | Stability in the Lumbar
There are very strong, strapping muscles that attach directly to the lumbar spine and all too often twisting, shearing or compressive forces pull the lumbar out of true. In this class we balance, fortify and tune the lumbar vertebrae.
Tias Little Tias Little
$15
Prajna Live | The Sacred Sacrum
Like a rudder to a boat, the sacrum provides balance, agility and equilibrium to the entire spine. However, the rudder of the sacrum is typically slanted, twisted, dropped down or pulled upward. In this class we bring structural integrity to the sacrum and sacral-iliac joints in order to generate lift and glide along the entire spine.
Tias Little Tias Little
$15
Prajna Live | Stability in the Lumbar
There are very strong, strapping muscles that attach directly to the lumbar spine and all too often twisting, shearing or compressive forces pull the lumbar out of true. In this class we balance, fortify and tune the lumbar vertebrae.
Tias Little Tias Little
$15
Prajna Live | Ease of Motion in the Thoracic
The upper back is prone to searing tension between the scapula, an aching tension that radiates up into the neck. In this class we mobilize the upper back and shoulders in order to support deep, rhythmic and relaxed breathing.
Tias Little Tias Little
$15
Prajna Live | Centering the Cervical
Because the vertebrae of the neck are the most delicate, they are the most easily displaced of all vertebrae. In this class we generate ease in the uppermost spine by mobilizing the strong musculature in the back of the neck while simultaneously making the throat pouch flexible.
Tias Little Tias Little
$15
Prajna Live | Having Eyes in the Back of your Skull
The bone at the back skull of your skull is a vestigial vertebrae. Called the occiput, it receives nerve signals from your eyes into your back brain. In this class, we visualize having the eyes in the back of our skull while exploring how the eyes are strong governors of spinal motion.
Tias Little Tias Little
$15
Prajna Live | Microcosmic Orbit
In this class we trace the pathway of qi in the "microcosmic” orbit from the low belly (dan tian) upward to the “heavens” of the neck and skull.
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$15
Prajna Live | Pelvic Loop
The pelvic loop involves a downward centering of the sacrum and tailbone in tandem with an upward scoop of the frontal hips. We explore the pelvic loop in order to effect the subtle dynamics of the pelvic viscera.
Tias Little Tias Little
$15
Prajna Live | Kidney Loop
In this class we focus on the juncture of the pelvic and kidney loop at L5-S1 in order to cultivate the internal lift of uddiyana bandha.
Tias Little Tias Little
$15
Prajna Live | Heart Loop
In the heart loop, we lift and spread the top chest while descending the shoulder blades in back. This movement lifts the lungs and heart upward from the diaphragm in preparation for pranayama.
Tias Little Tias Little
$15
Prajna Live | Cranial Loop
The cranial loop is essential for postural alignment of the skull. In all movements throughout class, we feel the continuity of flow within the pelvic, kidney, heart, and cranial loops.
Tias Little Tias Little
$15
Prajna Live | Palatine Loop
The lift of the palatine loop is essential for opening the internal airway of breath in the back of the throat while opening the sinus cavities leading up to the brain. In this class we overlap the cranial loop and the palatine loop with the revolving of the tongue backward.
Tias Little Tias Little
$15
Prajna Live | Spinal Cord: The Spine
The goal of all hatha yoga is to open the central channel of the body. In this class we do movements to benefit the spine, spinal cord, and brainstem in order to create a free flow of energy through the body.
Tias Little Tias Little
$15