Yoga Back Exercises with Kate Curran

Yoga Back Exercise to perform when you need to heal your body, by Kate Curran

These are yoga poses (asanas), on the floor designed to strengthen your
back and your core area. It is most vital to keep the back and core strong and aligned.  

Yoga Back Exercises


Chair Yoga Clips

Hatha Yoga Clip

Office Chair Yoga Clip


Chair Yoga    

Chair Yoga 2   

Hatha Yoga

Office Chair Yoga   

Sun Salutation

Yoga Flow

Yoga Back Exercises

Yoga Meditation



KATE CURRAN- Yoga Instructor and Licensed Massage Therapist-Even while spending many years in Corporate America as Director of Administration, Kate’s was always into fitness. Before reporting to her job, she would teach a 6 a.m. exercise class that included aerobics, step class and, of course, Yoga.

After she was laid off in 1999, she decided to go to school for Massage Therapy and attended the Philadelphia School of Massage Therapy.  She also continued her education in Reiki, Pregnancy massage, cranial sacral therapy and neuromuscular therapy.

She first has obtained her Hatha Yoga certification through AAAI, then through the International Sivananda Yoga Vedanta Center on Paradise Island in the Bahamas.  She received her Sport Yoga certifications through Spencer Institute and then her Chair Yoga certification through the Sivananda Yoga Farm Ashram & SunLight Chair Yoga in Grass Valley California.

Kate also taught a credited course in Hatha Yoga at Camden County College.  She received excellent reviews on her teaching skills and her ability to instill the love of yoga into her students as she feels herself.

Kate particularly enjoys Chair Yoga because it can be embraced by, literally, everyone.  Any asana (pose) that can be practiced on a mat, also on a chair.  Her classes also include about 15 minutes of meditation. Her certification in CA taught her to work with seniors, those with chronic illnesses, pre or post surgery patients, those in wheelchairs, people suffering from mental and physical disabilities and recently, working with Vets with PTSD.

“Anytime you are injured by everyday life……yoga is the thing that heals it. Try it., you’ll see.”

Chair Yoga or “Yoga .for Everyone.”

Chair yoga poses, which include stretching, bending and twisting, offer all the benefits of a regular yoga practice: teaching good alignment, increasing circulation, eliminating toxins, improving digestion, enhancing breathing, aiding sleep, easing depression, calming the mind and relieving stress.  Chair yoga can be done anywhere, in your office, at home, on vacation, etc.

Chair yoga poses adapt to all levels of strength and flexibility. Some poses include forward bends, where you hang over your legs; spinal twist, turning to each side; and side stretch, raising one arm overhead and bending to the opposite side. These poses all ease tension and improve flexibility.  There are also compression exercises which compress areas such as the ascending and descending colon and thyroid and compressing the blood furin.

I have even included eye exercises designed to be done at your desk to relieve eye strain as a result of staring at a computer all day.

Sun Salutation

Surya Namaskar, the Sun Salutation, is a series of 12 postures performed in a single, graceful flow. Each movement is coordinated with the breath. Inhale as you extend or stretch, and exhale as you fold or contract. The Sun Salutation builds strength and increases flexibility. Different styles of yoga perform the Sun Salutation with their variations. However, the flow covers core steps used in most poses.

For the series,  a single round consists of two complete sequences: one for the right side of the body and the other for the left.

On days when you think you have no time for yoga, try and do at least one or two rounds of the Sun Salutation. You’ll feel the difference.                                                             

Yoga Flow

Vinyasa yoga, in which movements are synchronized to the breath, is a term that covers a broad range of yoga classes. This style is sometimes also called flow yoga, because of the smooth way that the poses run together and become like a dance. The breath becomes an important component because the teacher will instruct you to move from one pose to the next on an inhale or an exhale. Vinyasa is translated from Sanskrit as meaning “connection,” according to Ellen Stansell, Ph.D., RYT, a scholar of yogic literature and Sanskrit. Regarding yoga asana, we can interpret this as a connection between movement and breath.