🌱 Yoga for Chronic Pain and Spine Health

Joanna Grace Yoga

joannagraceyoga.com

This gentle 6-week yoga series is designed to support those living with chronic pain, spinal tension, or nervous system fatigue. Each week builds progressively to strengthen, restore, and reconnect you with your body's natural ability to heal.

Week 1 — Reset & Relax

Theme: Safety in the body
Focus: Breath and gentle movement to regulate the nervous system and restore awareness.
Practices: Diaphragmatic breathing, supported child's Pose, cat-cow spinal articulation, supine twists, guided body scan meditation

Week 2 — Remodeling the Core

Theme: Strength through reconditioning the mind & muscles
Focus: Awakening deep core stabilizers for spinal support.
Practices: Pelvic tilts & bridges, heel slides & gentle leg lifts, supported sphinx pose, supine with arm integration, diaphragm and pelvic connection

Week 3 — Hips & Psoas Release

Theme: Open the hips, free the spine
Focus: Lengthen and release tension in hip flexors and psoas to restore pelvic balance.
Practices: Low lunge variations, supine figure-four & supported pigeon, reclined psoas release, ujjayi pranayama breathing techniques

Week 4 — Strengthen the Spine

Theme: Building confidence and strength
Focus: Strengthen the back, glutes, and postural muscles safely.
Practices: Locust pose variations, bridge with arm integration, prone arm lifts, gentle flow combining extension + stability

Week 5 — Shoulders, Neck & Upper Back

Theme: Releasing the weight of the world
Focus: Ease tension in shoulders, upper back, and neck.
Practices: Cat-cow with shoulder focus, thread-the-needle, supported heart openers, awakening the deep neck stabilizers, and melting trapezius tension

Week 6 — Integration & Renewal

Theme: A Moving Meditation
Focus: Integrate strength, mobility, and deep relaxation.
Practices: Gentle full-body flow, spinal movements, supported twists & legs-up-the-wall, guided meditation and deep relaxation