–For anyone who has chronic back/neck pain or wants to correct their posture
–And for my Monday night LA Fit students and Tuesday 930AM Fitness Compound students xox
In the image below, the first shows how many of us start in class when I say “start in a seated position on your mats.” The back is rounded and slumped over lazily, and the neck is crunched. This is also how a lot of us sit at our 9 to 5 jobs in the office. Sitting like this can cause back and neck pain, and reduces oxygen to the brain by not allowing the stomach’s full capacity to expand in and out as your breathe.
I guided my students to gain correct posture so there is space to then open up the shoulders and neck later in class.
Start in a cross-legged seated meditation. Close your eyes, feel your breath, and notice the state of your body today.
1. Literally use your hands to move the flesh of your bum out to create more space
2. Root down into your sitbones, let your spine and head rebound up but keep the chin level with the floor!!
3. Engage the core
4. Spread wide across the collarbones
5. Roll the shoulders back and down
6. Lift the sternum up slightly
7. Soften the frontal ribs down
A friend of mine who was many herniated vertebrae once told me,
“The more you keep your vertebrae aligned throughout the day, the less pain you will have.”
After I received whiplash to my neck, I took his words to heart and really focused on always maintaining correct posture. Stay aware of your posture, it’s something we all have to constantly work on 
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