A 25-minute Iyengar Yoga practice designed to strengthen the muscles of the back and develop greater spinal stability. By working both the spinal muscles and the deep abdominal muscles, this sequence helps create the balanced support needed for a strong, responsive spine.

Continue your practice inside Po Online where we build on these foundations with structured classes, progressions, and deeper study.

About This Practice

When we think about back health, it's easy to focus only on relieving discomfort. But strength is an important part of the conversation. A strong back, supported by strong abdominal muscles, creates the conditions for greater stability and resilience over time.

In this practice, we explore poses that develop strength throughout the back body while also awakening the deep abdominal muscles. These two systems work together. One without the other is often incomplete.

The sequence is accessible to a range of students, with opportunities to explore the work at different levels. The emphasis is not on intensity, but on developing intelligent strength that supports the spine in everyday life and practice.

What You'll Practice

• Strengthening the muscles of the back body

• Developing deep abdominal strength

• Building spinal stability through asana

• Exploring the relationship between the back and core

• Refining awareness and support through the spine

When to Use This Practice

• When working to develop back strength

• To improve spinal stability

• As part of a balanced strength-building practice

• When exploring the relationship between the back and core

Who This Is For

• Students interested in strengthening the back body

• Practitioners working to improve spinal stability

• Anyone looking for a short, focused strength practice

• Both newer and experienced yoga students

Frequently Asked Questions

Why focus on both the back and abdominal muscles?

The spine relies on support from both the back body and the deep abdominal muscles. When these systems work together, they create greater stability and balance.

How does back strength support spinal health?

Strong back muscles help support posture, movement, and overall spinal function. They provide the strength needed to meet the demands of daily life.

Is this practice suitable for beginners?

Yes. The sequence includes accessible entry points while offering opportunities for more experienced students to deepen their understanding of the work.

Can strengthening the back help reduce tension?

In many cases, yes. Sometimes tension develops when muscles are working inefficiently or lack adequate strength. Building strength can help create greater support and ease.

Why are the deep abdominal muscles important?

The deep abdominal muscles help stabilize the spine and support movement. Their relationship with the back muscles is an important aspect of spinal strength.

What style of yoga is this?

This class is taught in the Iyengar Yoga method, which emphasizes precision, sequencing, and developing strength, awareness, and understanding through practice.

Continue Your Practice

If you enjoyed this class, you can continue your practice across the Studio Po ecosystem:

• Practice in-person at Studio Po Toronto

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie's Blog