Back + Neck Relief

What you will learn

"Through this course, you’ll develop practical skills and body awareness to help you feel lighter, looser, and more at ease every day. You’ll learn how to:

• Release tension in your upper and lower back, neck, and shoulders through gentle, targeted movement.
• Strengthen postural muscles to create lasting support for your spine and prevent future pain or strain.
• Improve mobility and flexibility in tight areas that restrict natural movement and cause discomfort.
• Refine body awareness, learning to recognize where you hold stress and how to consciously let it go.
• Build a healthy daily movement routine that fits easily into your schedule—whether you have 10 minutes or an hour.
• Breathe more effectively to soothe your nervous system and relieve physical and mental tension.
• Adopt self-care habits that keep your body comfortable throughout work, travel, or rest.

By the end of the course, you’ll have a toolbox of practical, repeatable techniques to relieve pain, prevent stiffness, and support a strong, supple, and relaxed back and neck."

Why choose this course?

If you’ve ever felt the dull ache of sitting too long, the tension that creeps up your neck after a day on your computer, or the stiffness that lingers in your back no matter how much you stretch—this course was designed for you.

Back + Neck Relief is a therapeutic, anatomy-informed yoga course that offers simple, accessible practices to release tension, ease pain, and restore mobility throughout your spine. Through a combination of gentle movement, breathwork, and mindful awareness, you’ll learn how to create balance between strength and flexibility—helping your body feel supported, spacious, and free.

International yoga teacher, teacher trainer, and anatomy expert Leah Sugerman (E-RYT 500) will guide you through each class that targets a specific region of the spine—neck, shoulders, upper back, and lower back—so you can focus on the areas that need the most care. You’ll explore slow, intentional sequences that unwind deep-seated tension, strengthen the stabilizing muscles that support healthy posture, and reeducate your body to move with greater ease.

This course is perfect for anyone who spends long hours sitting, working at a desk, driving, or using devices; anyone recovering from chronic tension or mild discomfort in the back or neck; or anyone who simply wants to feel more comfortable and at home in their body.

By the end, you’ll have a full toolkit of practical techniques to relieve discomfort when it arises—and prevent it from returning. More importantly, you’ll reconnect with your body’s natural intelligence, learning how to move and live with greater awareness, alignment, and ease.

This course is ideal for you if

• You spend long hours sitting (at a desk, on a computer, in meetings, driving), and your neck, shoulders, upper back or lower back often feel tight, sore, or strained.
• You want to improve your posture and alleviate discomfort around your neck, shoulders, and back.
• You’re seeking simple, time-efficient movement routines to relieve tension without needing a full gym setup or equipment.
• You’d like targeted relief (neck, shoulders, upper back, low back) rather than a generalized full-body program.
• You prefer gentle movement or restorative yoga-style classes rather than intense or high-impact workouts.
• You’re looking for tools to proactively reduce stress and tension in the back/neck area — something preventive, soothing, and restorative.
• You want on-demand, self-paced practices you can do anytime, anywhere (home, office, travel) to ease discomfort and restore comfort in your upper and lower back."

Course includes