How to keep bad backs at bay, by Amy

Bad backs are the bane of Western living, caused often by our sedentary lifestyles Our lovely yoga guru Amy Rogg, who is mentoring a course in Bali at the moment, has just sent me this well-focussed yoga tip on ways to loosen your spine

She says: “Spinal opening and flexibility are essential to feeling good and pain free. The most important nerve connections are in the spine so here are some ways to prevent stagnation and compression and maintain fluidity and malleability.”

Here are the exercises:

1) Cat/cow (see top): find a table top position on your hands and knees. As you inhale, drop your belly and ribs towards the floor, looking up and flaring your tailbone. As you exhale round the spine and push into the palms to press out of your shoulders. Repeat this spinal undulation for 1-2 minutes, aligning breath and movement.

2) Anahata kriya (left): scross-legged and hold your knees with your hands.

Start moving the torso in a circular motion, taking the heart around in a circle in one direction.  Do this for one minute. Then switch directions for another minute.

3) Downward/plank (above): start in downward dog. Lift into the toes and round the spine like a wave towards plank pose. From plank, bend your knees and scoop your hips back to downward dog. Repeat these wave undulations 6-8 times.

Amy and her colleague Joanne Brohmer are running a wonderful yoga retreat at the Watermill this Summer. So close your eyes and dream of beautiful Tuscany, amazing food and restorative yoga. With their students using words like ‘joy’ and ‘magical’ about them, Amy and Joanne will help you to awaken and restore your true passion and self-worth. We are sure this is going to be one of our most inspiring retreats –a sun-filled, fun-filled week where we’ll nurture your mind, body and spirit.

Amy and Joanne’s week will run from Saturday 25 August to Saturday 1 September 2018. The theme of the retreat will be Connection’ – to yourself, to others and to nature.

The Watermill at Posara for painting, knitting, creative writing, Italian language and yoga holidays/vacations/retreats, Tuscany, Italy.Amy Rogg is a yoga teacher and movement facilitator working on transforming the human spirit through holistic arts. She is based in San Francisco, California, USA. Amy helps people to awaken and restore their passion and self-worth, inspiring them to move towards their vulnerability and authenticity. She brings people back into their innate knowledge and wisdom, through a deeper connection to their body, breath, and personal expression.

As a healer, Joanne Brohmer offers a range of modalities that helps others enter into their own depth and set their anchor deeper, where they can begin to claim and feel what has been hard to reach. She helps bring what has been blocked forward into the safe home of acceptance and embrace. She facilitates bringing others to that soft, open, vulnerable place in a way that feels safe.

Participants on our yoga retreat with Amy and Joanne enjoy SEVEN nights at the Watermill, with full board. Everything is included in the cost of the retreat: workshops, accommodation (including all linen and towels), tours, pre-dinner aperitifs, all meals and wines (including outings to charming local restaurants) and all local transportation (including transfers to Pisa airport and an excursion by train to Lucca). You get to Pisa, Italy, we do the rest! You can see a draft itinerary by clicking here.

Come and practise your yoga and meditation in the tranquil heart of rural Tuscany and let us nurture your mind, body and spirit.

Amy and Joanne H&SAmy Rogg & Joanne Brohmer
25 August to 1 September 2018 – still places
Yoga retreat
To learn more about Amy and Joanne and their course at The Watermill, please visit their Tutor Page

Yoga girl


Please Comment


This site uses Akismet to reduce spam. Learn how your comment data is processed.