Liquid Spine Video
Liquid Spine

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Liquid Spine

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In this mat class with Coco Ferrari, it is time to take care of your back. Coco leads a sequence that will build support around the spine using deep core work, then release your stiff back through limber, fluid motion. This practice will help prevent back pain and leave you feeling stronger than ever!

Contraindications: slipped or bulging disks


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babyblues, posted on September 18, 2016

Very nice for releasing spine tension while also increasing a little bit of strength in the core. Teacher has a nice way about her. Adding to my playlist. Thank you.

Quawley, posted on July 4, 2016

Fantastic stretch and alignment. I believe this is just what I was looking for. I am 68 years old and starting to get a lot of aches, pains, and stiffness. This will help do the trick.

rachelhatesemail, posted on June 28, 2016

I cannot believe this is beginner. After rolling around pathetically like a turtle on my back for almost 10 minutes, I had to turn it off. No adaptations offered? Is there a lower level than this??????

KristenL@Gaia, posted on June 28, 2016


Thank you for commenting! We're sorry to hear that this class didn't fit what you were looking for.

If you want more of a beginning pilates/fusion, you might like some of the Getting Started classes here:

If you're looking for beginning yoga, you might like the Yoga Foundations guide or Rodney Yee's yoga for beginners here:

I hope this helps! Thank you for practicing with Gaia!

kmbrlmach, posted on April 25, 2016

Great exercise. The slow movements worked very well for me, and I really enjoyed this instructor.

cyndil, posted on February 24, 2016

Well done, well instructed. A little fast in some spots. I have pulled back from pilates for gyrotonics and slow, core yoga; but this is a nice combo of all three. I would definitely do a longer version of this.

veda, posted on February 8, 2016

A nice practice, emphasizing the strength and release of our spine giving confidence to the core! Thank you!

teal0100, posted on January 11, 2016

Since my back injury in November, this is the first time I've felt comfortable being led through a full video. I took it easy on a couple moves, but it felt so good to be back! Thank you!

tracychester, posted on December 28, 2015

Great class after sitting a lot and visiting thru X-mas.....fixed my back into yummy relaxation.... Thanx....Happy Holidays!!

maggie.preston, posted on December 21, 2015

Coco please consider making a longer version as well! would LOVE that.

RiverRachel, posted on December 15, 2015

Thank you so much for this fantastic class, Coco! I tweaked my lower back this morning and this quick practice really set it straight. This will be a regular go-to for movement medicine <3

silvanavazquez, posted on December 9, 2015

great practice! My back is happyyyy

denny.ellis, posted on November 9, 2015

Thank you so much for this session Coco I have taken to using this session most days at the end of other workouts as it really does set my back straight for the rest of the day! and I too would so love more sets with you here on Gaiam... :-)

maggie.preston, posted on October 27, 2015

great short active practice for an achy back! I will look for Coco's longer videos.

valena, posted on October 26, 2015

very nice!! woke up with low back pain and this is going to help!

Cicelicious, posted on October 16, 2015

COCO is THE BEST!! Love you, Goddess.

MercheLakshmi, posted on October 13, 2015

I enjoy your practice very much, thank You!!! I want to ask if there's any contraindications for arthrosis column.

ShannonBonfanti, posted on October 12, 2015

I have been having issues with my spine and hips and this was perfect to put me back in place.
Thank you so much!

SallyGNIcholas, posted on October 11, 2015

Your class made my spine supple and my back pain free for days. Thank you.

Lynnpell, posted on October 9, 2015

Thank you for sharing ~ I am open, alive & ready to start my day! Namaste

astak, posted on October 8, 2015

Really fabulous to start the day with this. thank you.

nancylise, posted on October 6, 2015

I was so happy to see this practice by Coco this morning. You give such great specific instructions. I left with the feeling of my deep insides having been woken up. Thank you!

oxaraya11, posted on October 5, 2015

thank you, this is exactly what I needed to help my mood.

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