Back Archives - Living Lotus Online

25 Minutes

Pelvis

When the pelvis feels uneven, unstable, or tight through the front of the hips, the lower back often compensates.
This class focuses on pelvic balance and sacroiliac (SI) joint stability. You’ll work on controlled, asymmetrical movements to build balanced strength through the hips, inner thighs, and deep core.
The intention is to help everyday movements — walking, standing, bending — feel more steady and supported.
You’ll need a small ball for this class.

April 20, 2026

The neck and shoulders are one of the most common places we hold stress. When this area remains tight or overworked, it can create additional strain throughout the spine. This focuses on releasing built-up tension while also strengthening the muscles that support healthy shoulder positioning and posture. You’ll work on mobility, scapular stability, and gentle strength to help your upper body feel lighter and more supported. Less tension. Better support. Improved posture.

20 Minutes

Neck & Shoulders

The neck and shoulders are one of the most common places we hold stress.
When this area remains tight or overworked, it can create additional strain throughout the spine. This class focuses on releasing built-up tension while also strengthening the muscles that support healthy shoulder positioning and posture.
You’ll work on mobility, scapular stability, and gentle strength to help your upper body feel lighter and more supported.
Less tension. Better support. Improved posture.

April 17, 2026

This focuses on your mid-back (thoracic spine). When this area becomes stiff — often from sitting or posture habits — it can limit rotation, affect breathing, and force the lower back to work harder than it should. Through gentle rotation, rib mobility work, and controlled extension, you’ll create more movement through the mid-back and sides of the body. This can improve posture, reduce tension, and restore more balanced spinal movement. Freeing the middle so the whole spine moves better.

30 Minutes

Mid-Back Mobility

This class focuses on your mid-back (thoracic spine).
When this area becomes stiff — often from sitting or posture habits — it can limit rotation, affect breathing, and force the lower back to work harder than it should.
Through gentle rotation, rib mobility work, and controlled extension, you’ll create more movement through the mid-back and sides of the body. This can improve posture, reduce tension, and restore more balanced spinal movement.
Freeing the middle so the whole spine moves better.

April 13, 2026

This practice focuses on building strength in the lower back and the surrounding muscles that support it. Rather than stretching the area repeatedly, we develop controlled strength and endurance in the posterior chain — including glutes, spinal extensors, and deep stabilizers. The goal is to help your spine feel more stable and resilient in daily life. Steady, thoughtful strengthening to minimize recurring aches and improve comfort.

30 Minutes

Low Back

This practice focuses on building strength in the lower back and the surrounding muscles that support it. Rather than stretching the area repeatedly, we develop controlled strength and endurance in the posterior chain — including glutes, spinal extensors, and deep stabilizers. The goal is to help your spine feel more stable and resilient in daily life. Steady, thoughtful strengthening to minimize recurring aches and improve comfort.

April 10, 2026

Stiff, tight, or “cranky” hips often cause the low back to overwork. This focuses on gently mobilizing the hip joints, activating the glutes, and improving how your pelvis moves. When the hips regain mobility and strength, the lower back doesn’t have to compensate. Expect controlled mobility work, supportive strengthening, and movements that create more ease through the front, back, and sides of the hips. A key step toward reducing unnecessary strain on the low back.

30 Minutes

Hip Mobility

Stiff, tight, or “cranky” hips often cause the low back to overwork. This class focuses on gently mobilizing the hip joints, activating the glutes, and improving how your pelvis moves. When the hips regain mobility and strength, the lower back doesn’t have to compensate.
Expect controlled mobility work, supportive strengthening, and movements that create more ease through the front, back, and sides of the hips. A key step toward reducing unnecessary strain on the low back.

April 6, 2026

Welcome to the first in our Pilates for Back Pain series. Before we focus on mobility, flowing movement, or larger strength work, we build the foundation: deep internal support for your spine. In this class, you’ll connect to breath, activate your deep core muscles, and develop awareness of pelvic positioning and spinal alignment. This is about learning how to support your back from the inside out. When your core functions well, your spine feels more stable, protected, and supported in everyday movement. A steady, grounding start to the series.

20 Minutes

Core Foundations & Back Support

Welcome to the first class in our Pilates for Back Pain series. Before we focus on mobility, flowing movement, or larger strength work, we build the foundation: deep internal support for your spine. In this class, you’ll connect to breath, activate your deep core muscles, and develop awareness of pelvic positioning and spinal alignment. This is about learning how to support your back from the inside out. When your core functions well, your spine feels more stable, protected, and supported in everyday movement. A steady, grounding start to the series.

April 3, 2026

In this final of the Yoga for Stress series, we focus on carrying calm, steady energy forward. The intention of this series has been to build a practice that lasts beyond the mat. In this class, we’ll reinforce self-trust, self-awareness, and the ability to face life’s challenges with a clearer understanding of your energy and how to work with it. The practice includes breath-led movement, flowing sequences, deep stretches, and gentle unwinding to leave you feeling resourced, grounded, and steady.

20 Minutes

Sustainable

In this final class of the Yoga for Stress series, we focus on carrying calm, steady energy forward. The intention of this series has been to build a practice that lasts beyond the mat. In this class, we’ll reinforce self-trust, self-awareness, and the ability to face life’s challenges with a clearer understanding of your energy and how to work with it. The practice includes breath-led movement, flowing sequences, deep stretches, and gentle unwinding to leave you feeling resourced, grounded, and steady.

March 30, 2026

This restorative session is designed to support your nervous system and replenish energy that stress can deplete. We’ll move only as much as feels truly restorative, focusing on supported shapes, stillness, and ease. The practice uses bolsters and blankets to support the spine and hips, allowing the body to fully relax and reset.

20 Minutes

Restorative Recovery

This restorative session is designed to support your nervous system and replenish energy that stress can deplete. We’ll move only as much as feels truly restorative, focusing on supported shapes, stillness, and ease. The practice uses bolsters and blankets to support the spine and hips, allowing the body to fully relax and reset.

March 20, 2026

In this class, we focus on building functional strength in a way that supports the nervous system. Strength doesn’t have to mean strain — it can feel steady, safe, and help you connect more deeply with your body. We’ll explore core yoga poses and movements that come from your centre, flowing through strong sequences at a steady, mindful pace, all designed to cultivate effort while keeping the nervous system regulated.

25 Minutes

Steady

In this class, we focus on building functional strength in a way that supports the nervous system. Strength doesn’t have to mean strain — it can feel steady, safe, and help you connect more deeply with your body. We’ll explore core yoga poses and movements that come from your centre, flowing through strong sequences at a steady, mindful pace, all designed to cultivate effort while keeping the nervous system regulated.

March 13, 2026

In this practice, you’ll learn to notice the early signs of stress: restlessness, tightness, or fatigue, so you can respond with awareness rather than reacting on autopilot. The focuses on tracking your energy shifts and understanding how your nervous system communicates with you. You’ll move through gentle cross-body movements, flowing sequences, and soft balance poses, all designed to help you tune in and stay present in your body.

25 Minutes

Listening

In this practice, you’ll learn to notice the early signs of stress: restlessness, tightness, or fatigue, so you can respond with awareness rather than reacting on autopilot. The class focuses on tracking your energy shifts and understanding how your nervous system communicates with you. You’ll move through gentle cross-body movements, flowing sequences, and soft balance poses, all designed to help you tune in and stay present in your body.

March 6, 2026

In this class, we’re simply noticing. We’ll explore how stress can show up in the body: habitual tension, holding patterns, or tight areas you might not even be aware of. By learning to recognise these stress signals, you create a foundation for the rest of the series. The practice includes gentle body scans, mindful check-ins, and movements designed to build awareness while releasing tension.

20 Minutes

Establishing Ground

In this class, we’re simply noticing. We’ll explore how stress can show up in the body: habitual tension, holding patterns, or tight areas you might not even be aware of. By learning to recognise these stress signals, you create a foundation for the rest of the series. The practice includes gentle body scans, mindful check-ins, and movements designed to build awareness while releasing tension.

March 2, 2026

The final restorative in the series supports the legs and spine through deep, supported rest and gentle decompression. This practice offers: relief for tired legs and lower back, passive spinal lengthening, deep nervous system restoration. It completes the series by helping the body fully absorb the strength built throughout the program.

20 Minutes

Back Body Restoration

The final restorative class in the series supports the legs and spine through deep, supported rest and gentle decompression. This practice offers: relief for tired legs and lower back, passive spinal lengthening, deep nervous system restoration. It completes the series by helping the body fully absorb the strength built throughout the program.

February 27, 2026

On Demand Video Library

Movement and Wellness Series Collection

Pelvis

Neck & Shoulders

Mid-Back Mobility

Low Back

Hip Mobility

Core Foundations & Back Support

Sustainable

Restorative Recovery

Steady

Listening

Establishing Ground

Back Body Restoration

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