Repeat Studio > Online yoga challenges > 20 Day Yoga for Spine Health
HAPPY SPINE = HAPPY CENTRAL NERVOUS SYSTEM
28 DAY YOGA FOR SPINE HEALTH
28 DAYS OF FUNCTIONAL MOVEMENT TENCHNIQUES FOR SPINE AND HIP HEALTH
Decompress your spine
In just 15 minutes
Mobilize and strengthen hips
Tension release and painless joints
Nerve pinch relief
Techniques to relieve sciatic and femoral nerves
YOGA FOR BACK PAIN - DECOMPRESS YOUR SPINE
Tired of nagging back pain, stiff hips, and the limitations they impose on your daily life?
Imagine moving with ease, feeling stronger, and waking up without pain.
This 20 day online challenge is designed to guide you, day by day, towards a healthier, more mobile, and truly happier spine and hips.
Discover short, effective practices you can do from your home.
DOES THIS SOUND LIKE YOU?
Do you suffer from persistent back discomfort that just won’t go away?
Are tight hips making simple movements feel like a chore?
Do you often worry about sciatic pain striking when you least expect it?
Have you tried various solutions but found no lasting relief?
Do you sit for long hours, feeling the toll it takes on your body?
Do you suffer from persistent back discomfort that just won’t go away?
Are tight hips making simple movements feel like a chore?
Do you often worry about sciatic pain striking when you least expect it?
Have you tried various solutions but found no lasting relief?
Do you sit for long hours, feeling the toll it takes on your body?
IMAGINE A DIFFERENT REALITY IN JUST 28 DAYS
Wake up feeling more mobile, flexible, and free instead of morning stiffness.
Move through your day with greater ease, confidence, and less pain.
Develop a stronger core and improved posture that supports you in everything you do.
Finally understand your body and learn sustainable practices for long-term relief.
Feel empowered and proactive about your spinal and hip health.
The HAPPY SPINE AND HIPS IN 4 WEEKS online course is your clear, guided path to achieving this.
WELCOME TO HAPPY SPINE AND HIPS IN 4 WEEKS
This isn't just another fitness program; it's a transformative 4-week online challenge designed to bring you lasting relief and significantly improve your mobility. E
ach day, you'll be guided through a carefully curated blend of:
Specific Mobilisation Exercises: Including femoral nerve mobilisation to address deep-seated tightness.
Mindful Movement & Release Techniques: To alleviate pain and improve body awareness.
Targeted Yoga Flows: To increase flexibility and release tension.
Strengthening Pilates: To build core stability and support your spine.
Our short, manageable daily video sessions (from just 5 minutes to an hour for deeper dives) fit easily into your busy schedule, ensuring consistency and results.
BENEFITS OF THE COURSE
Alleviate Chronic Back Pain & Sciatica: Targeted routines designed to soothe and heal.
Unlock Tight Hips: Improve your range of motion and say goodbye to stiffness.
Build a Rock-Solid Core: The foundation for a resilient and healthy spine.
Enhance Your Posture: Learn to carry yourself with confidence and reduce strain.
Melt Away Tension: Release accumulated stress in your back, hips, and hip flexors.
Develop Sustainable Well-being Habits: Integrate simple, effective practices into your life.
Develop Sustainable Well-being Habits: Integrate simple, effective practices into your life.
Practice Anytime, Anywhere: All content is online, accessible from your preferred device.
Engage with Diverse Practices: Yoga, Pilates, nerve mobilisation, and therapeutic movement.
Fit Wellness into Your Life: Short, effective daily sessions that deliver results.
Deepen Your Understanding: Weekly lectures to empower you with knowledge about your body.
PRACTICE DURATION
The daily exercises vary between 5-60 minutes.
PRACTICE STYLES AND PRINCIPLES
Therapeutic movement correction therapy
Nerve flossing
Core strengthening
Mobility
Functional movement
Yoga
Pilates
ABOUT THE CHALLENGE
21 days, 15 minutes a day
Morning yoga to energize
Breathing and meditation to balance
COURSE CONTENT - YOUR 28 DAY SCHEDULE FOR HAPPY SPINE
Each week is thoughtfully structured with a mix of movement, strengthening, release work, rest, and learning. Follow along day by day with immediate access to each day's new content.
WEEK 1: Foundations for a Healthy Back & Hip Release
DAY 1: 10 Best Moves for Healthy Back (12 mins)
DAY 2: Yoga Flow for Keeping Spine Healthy (20 mins)
DAY 3: Pilates to Tone and Strengthen Hips and Core (60 mins)
DAY 4: REST
DAY 5: Femoral Nerve Mobilisation for Lower Back, Hip & Thigh Tension (8 mins)
DAY 6: Release and Strengthen Hip Flexors (17 mins)
DAY 7: WALK
WEEK 2: Building Strength & Enhancing Mobility
DAY 8: Strong and Mobile Spine and Hips (16 mins)
DAY 9: Gentle Movement for Spine and Hip Opening (23 mins)
DAY 10: Yoga for Hips and Hip Flexors - After Work Tension Release (30 mins)
DAY 11: REST
DAY 12: Relief for Back Pain (10 mins)
DAY 13: Activate Sides to Relieve Sciatica and Piriformis (17 mins)
DAY 14: WALK
WEEK 3: Targeting Sciatica & Deepening Pelvic Health
DAY 15: Sciatica, Hips and Back Health (30 mins)
DAY 16: 8 Best Yoga Moves for Back Pain (15 mins)
DAY 17: Activation and Mobility for Pelvic Muscles (35 mins)
DAY 18: REST
DAY 19: Relief for Back Pain (6 mins)
DAY 20: Hip Release for Sciatic Nerve Pinching Caused by Muscle Tightness (30 mins)
DAY 21: WALK
WEEK 4: Sustaining a Healthy Back & Long-Term Mobility
DAY 22: 3 Moves to Do Daily for Healthy Back (12 mins)
DAY 23: 40 Min Practice to Strengthen and Mobilize Lower Back (Bring Space for Sciatic Nerve)
DAY 24: Yoga for Spine Health and Back Pain Relief (5 mins)
DAY 25: REST
DAY 26: WALK
DAY 27: Gentle Movement for Spine and Hip Opening (23 mins)
DAY 28: Strong and Mobile Spine and Hips (16 mins)
THE 4 WEEK PROGRAM IF PERFECT FOR YOU IF:
You frequently experience back pain, stiffness, or sciatica.
You suffer from tight hips, hip flexor pain, or limited hip mobility.
Your lifestyle involves long periods of sitting or repetitive strain.
You want to proactively care for your spine and hip health to prevent future issues.
You're looking for short, effective daily routines that are easy to follow.
You value the convenience of practicing at home, on your own schedule.
You're a beginner to Yoga/Pilates or have some experience and want a focused, therapeutic program.
You're ready to move beyond temporary fixes and find sustainable solutions.
HERE'S WHAT OTHER'S ARE SAYING - TESTIMONIALS
I have taught these exact movement routines online for three years both in Finnish and English.
A clear and useful video for sedentary workers with back and nerve problems.
Maria
I have tried several different movements and these movements finally brought much-needed relief to persistent sciatic pain!
I will continue to do these in the future. Thank you so much for the videos!😊
Niina
Gem of the internet!
You are clear and professional!
After the relaxants and painkillers,
I performed these movements and rising away from the pain now 👍
Hanski
A big thank you for this video - in a few days, the troublesome sciatic pain subsided completely, I will continue to do the exercises regularly, if it would save me trouble in the future.
Kreetta
Clear and professionally done!
Jukka
READY TO TRANSFORM YOUR SPINE AND HIPS?
For a one-time investment of just 47€, you'll get:
Full 4-Week Program: 28 Daily Video Practices (Yoga, Pilates, Mobilisation)
Access for 365 days: Revisit the practices anytime you need a refresher for a full year, starting from the day of purchase.
Actionable techniques for immediate and long-term relief.
The gift of a healthier, happier body!
Join the Happy Spine and Hips in 4 Weeks Program today, because the sooner you start, the faster you will feel relief and ease.
FREQUENTLY ASKED QUESTIONS ABOUT YOGA FOR SPINE ONLINE COURSE
Q: I'm a complete beginner. Is this suitable for me?
A: Absolutely! This challenge is designed to be accessible for all levels. The focus is on safe, effective movement.
Q: How much time do I need to commit each day?
A: Most movement sessions are short and sweet, ranging from just 5 minutes to 30 minutes. There's one 60-minute Pilates session in Week 1 and one 40-minute practice in Week 4. Rest and walk days are also built-in!
Q: What equipment do I need?
A: A yoga mat is highly recommended. For some exercises, a cushion or a yoga block might be helpful, but you can often use household items like pillows or books as substitutes.
Q: What if I miss a day?
A: Life happens! You'll have ongoing access to all the course materials for 365 days, so you can easily catch up or repeat any day you wish. The goal is progress, not perfection.
Q: How do I access the course content?
A: Upon enrollment, you'll receive an email with login details to our online portal where you have access for the whole course instantly.
Q: Can I do this if I have a specific back/hip condition?
A: While this program is designed to be therapeutic, it's always best to consult with your doctor or physiotherapist before starting any new exercise program if you have a pre-existing condition. Listen to your body and never push into pain.
Q: I heard yoga is not good for back pain.
A: This is true, deep forward folds, which are common in yoga, can irritate bulging discs and sciatica. This program integrates movement correction therapy, mobility and pilates in a suitable way, and adds some yoga as well. Always listen to your body, especially in forward folds, which are not recommended in acute back pain.
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