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. Jellybean64 10 months ago

    I found this hard to follow without looking at the screen, and that’s hard to do without poor form. For instance, several times when in a rolled-down position, Jean would say “this part of your back should be against the wall” but the only way to know what part of my back she is referring to is to lift my head up to look at the screen. I don’t think that’s good for the neck.

    • Niedra Gabriel Author
      Niedra Gabriel 10 months ago

      Thank you JellyBean for your comment. Funny, I was just discussing this with a fellow teacher today! You are right, watching and doing the workout is complicated and not always ideal. I do not have any suggestions beyond, pausing your workout, rewinding a little to see the move and the adjustment, comment, and then go back an apply this. Not ideal but at the same time it is amazing to be able to access teachers from all over the world and experience classes with them with your membership.

      I hope this helps,

  2. Katerina102 4 years ago

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

  3. Jean Goulet 5 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 5 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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