The Sophisticated Spine

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In this session Niedra will teach you how to make your spine move with more sophistication. She starts and ends with exercises against a wall to train you to bend your spine with the support of your abdominals. This exercise carries through on the mat and creates a long, strong torso with fluid flexibility. Take your time learning this deep work as it will pay off as you add to your repertoire. Visit Niedra at her website:

What Others Are Saying


  1. Katerina102 3 years ago

    Great workout ladies! Clear, valuable, meaningful, as always. It’s nice to see a real client with real problems. Please more Niedra.

  2. Jean Goulet 4 years ago

    Thank you, both. This is exactly what I need for my tight lower back. I love the wall work. You are a very good teacher, Niedra. 😊

    • Niedra Gabriel Author
      Niedra Gabriel 4 years ago

      Thank you Jean, I am glad ou find this work helpful. we are so lucky to have Pilates to keep us stimulated and healthy.

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