Renowned vinyasa flow yoga teacher Annie Carpenter provides students of all levels with the tools they need to learn how to release tension and prevent injury in the neck, back, and shoulders. These are the essential poses and methods for achieving and maintaining a strain- and injury-free back. Annie Carpenter leads venyasa flow classes, in-depth workshops, and teacher trainings at Exhale Yoga in Venice, California. Having studied anatomy, kinesiology, and developmental movement, she has created classes informed by her knowledge of the body’s structure and mechanics. With the perfect balance of fluid movements and rigorous discipline, Annie’s instruction focuses on proper alignment as a gateway to well-being. Two 45-minute sequences target the major problem areas to help students build awareness both on and off the mat. 1. Neck, Upper-Back, Shoulders Saver: Sequence One will strengthen the upper back and shoulder girdle, providing the stability you need to keep your neck pain- and tension-free. The sequence will leave you feeling relaxed yet supported from the inside out. 2. Lower-Back Reliever: Sequence Two teaches you the optimal alignment for your lower back while sitting, standing, and moving. You’ll stretch the hips and thighs, strengthen the small muscles that support the spine, and twist to create balance in the back. Unravel aches and pains as you find proper postural alignment once and for all.