Five weeks to a better back: yoga therapy via Zoom for small groups

Have you ever wanted some simple techniques to ease your back pain, and to develop the strength and flexibility required to prevent relapses or flare-ups?

This new online course allows you to do just that in the comfort of your own home. ‘Five Weeks to a Better Back’ are five group yoga therapy sessions that will give you the tools to release tight muscles, strengthen your core, improve your posture and optimise your breathing. They will help you manage your back pain at home and teach you what to do to prevent more pain from developing in the future.

Starting on Saturday 10 October, 4-5:15pm and the next four consecutive Saturdays 17th, 24th, 31st October and 7 November.

The course includes 5 sessions, home practice sheets after every class, a preliminary conversation about your back, all for £125.

Course overview:

Week 1:

What to do when your back hurts

Best sleeping positions

Relaxation exercises

Abdominal breathing

Week 2:

Releasing the lower back

Posture: standing

Arm strengthening

Breathing and relaxation

Week 3:

Abdominal Strengthening

Stretching tight legs and mobilising hips

Posture: sitting and walking

Breathing and relaxation

Week 4:

Releasing neck and shoulder muscles

Stretching and strengthening the gluts

Abdominal strengthening

Breathing and relaxation

Week 5:

Lower back strength

Abdominal strengthening

Releasing tight back, shoulder and neck muscles

Breathing and relaxation

Are these sessions for everyone?

These sessions are appropriate for all causes of back pain, provided there is no nerve pain going down one or both legs. Yoga therapy can also be beneficial for back pain conditions that impact nerves, (for example caused by a herniated disc or spondylolisthesis), but this requires an individual approach, at least initially. Do contact me on my contact page to discuss whether this course is for you.

About me:

My name is Bene and I have been teaching yoga therapy for back pain over the past 10 years. I have seen that therapeutic yoga can be beneficial and transformative for people with back pain and does not have to be complicated. My greatest joy is helping my students develop healthier back habits and seeing their progress to pain-free movement.

To book a free consultation or to reserve your place, contact me on my contact page:


“Bene shows her expertise and amazing attention to detail through her online yoga classes, which bring her into your living room and make you feel as though it’s a personal 1-2-1 session. She always has something new and interesting for you and listens to how you’re feeling and what you need. I always sleep so well on a yoga day and I know how to manage my back issues.” Sue

“What Bene does brilliantly is focus, gently, on the individual in a class situation. Everyone is encouraged to do each move, or a variation, that suits them, depending on their ability on that day. She’ll encourage you to do more too, if she thinks you can! The benefits I feel from Bene’s yoga classes are immeasurable. Back ache, tension around the neck and shoulders, and a long-standing pain in my right shoulder have disappeared almost without my noticing. A strengthened core and a greater sense of well-being seem also to have crept magically into my life.” Beryl

“Bene gives very clear explanations and demonstrations of positions and moves. No one is left behind. I always feel relaxed, good and much more flexible after her classes. As well as her yoga expertise, she uses her knowledge of musculoskeletal anatomy to address the class and individual’s issues and, even though we are remote, it works! I would wholeheartedly recommend Bene’s online classes.” Edmund

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