This is a gentle strength-building yoga practice integrating exercises from Module 3. You can do this when your back is feeling a slight discomfort, or when you know you need more support (e.g. before working or doing something that could potentially make your back hurt). This is a general class and not injury specific. Please be mindful if you have a herniation to only round or flex your spine as much as it feels good (knees into chest, in cat/cow, and in child’s pose), and to stop if the back starts to get tighter. Medical Disclaimer: This video is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. Participation in movement, yoga, or somatic practices is at your own risk. If you have any injuries, conditions, or concerns, please check with a qualified healthcare provider before practicing.