Start at the base. Work your way up.

Tension rarely stays in one place. Tight hips can pull on the low back, a stiff middle back can crowd the shoulders, and the neck often ends up holding whatever's left over. This series brings together three SATYA practices that move through the whole back, one region at a time. You can do them in order as a series, or reach for whichever one your body is asking for that day. Every practice happens on the floor. Nothing is weight-bearing, and nothing is forced. SATYA (Sensory Awareness Training for Yoga Attunement), created by Tias Little, is less about doing the movement and more about sensing it, and that shift is often where relief begins.

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Yours to keep

3 practices for $80 (save $10). One-time purchase, no subscription.

What you'll need: a blanket or mat on the floor and about half an hour per practice. No yoga experience needed. Guided by Ann Saffi Biasetti, Level 3 Certified SATYA Teacher and Certified Yoga Therapist.