This 20-minute practice targets the backline of the body: the long chain of connective tissue that runs from the base of the skull all the way down to the glutes.

Using two therapy balls and a single yoga block, you'll work through targeted myofascial release to unwind tension that builds along the spine, neck, and hips from daily movement, sitting, and stress.

Myofascial release works differently than stretching, instead of lengthening muscle, it applies gentle, sustained pressure to fascia, the connective tissue that surrounds and links everything in the body. When one area of the backline is tight, it can affect posture and movement elsewhere along the chain. This class meets you where you are, moving slowly and intentionally from the skull down through the spine and into the glutes.

Suggested props: two therapy balls or tennis balls and a yoga block