Healthy spine · Kraków Kazimierz
Yoga for back painKraków, Kazimierz
A gentle practice for people who sit a lot and feel tension in the neck and back. Wednesdays at 17:30, in a group of up to 10, close to Wawel.
Book a class
Who these classes are for
Desk work
Hours at a computer, in the car, in meetings. The class is a break for your body and a chance to stretch out.
Neck and back tension
Tight shoulders, a stiff neck, a back that asks for movement. We work gently, without forcing anything.
Starting or returning
The class is for all levels, including people starting from zero or coming back to movement after a break.
What the class is like
It is a gentle practice in which we pay attention to the muscles that work with the spine. No heavy poses and no pressure, at a pace that suits the group.
- 1
Relaxation at the start
We begin by lying down and settling the breath.
- 2
Loosening up
We gently wake up the back, neck and shoulders.
- 3
Stretching and strengthening
We work with the muscles that support the spine.
- 4
Pelvis alignment
We take care of the position of the pelvis and the natural curves of the back.
- 5
Relaxation at the end
We finish with rest, where the body can quieten down.
Taught by Dominika
Dominika Karolczyk is a yoga teacher trained on the Sivananda Yoga Vedanta TTC 200 RYS course. Yoga has been part of her life since 2009, and among other things she has taught classes focused on spine health. She cares about mindful work with the body, with respect for its abilities and limits.
Schedule and booking
- When
- Wednesdays 17:30, from 7 October
- Length
- 75 minutes
- Group
- up to 10 people
- For
- all levels
Prices
- Single class
- 60 PLN
- 4-class pass
- 200 PLN
- 6-class pass
- 300 PLN
Mats and equipment are included. Passes are valid for 30 days from purchase; unused classes expire.
Three simple tips for everyday desk life
- 1
Change position
Every so often stand up, walk around, stretch your back and shoulders. A short break is a good habit.
- 2
Set your feet and pelvis
Feet on the floor, hips deep in the chair, shoulders loose. The screen roughly at eye level.
- 3
Breathe calmly
A few deeper breaths, relax your shoulders and jaw. It takes a minute.
These are general tips, not medical advice. If pain persists or gets worse, consult a doctor.
Healthy spine yoga for teams
We also run healthy spine yoga sessions for companies, in our studio in Kazimierz or at your office. The session ends with a few exercises to do at the desk, so the team takes something home for everyday life.
See our offer for companiesBack yoga questions
Will yoga help with back pain?
Gentle movement, loosening up and strengthening often serve people with back tension well, but the class is not a substitute for diagnosis or treatment. If pain persists or gets worse, consult a doctor and tell the teacher before class.
Do I need yoga experience?
No. The class is for all levels and the teacher shows variations, so you can start from zero.
What if I have an injury or a spine diagnosis?
Tell the teacher before class and check with your doctor whether movement is suitable for you. In class the teacher will suggest a variation.
How long is the class and how many people attend?
The class lasts 75 minutes with up to 10 people, so the teacher has time for everyone.
How much is it and how do I book?
A single class is 60 PLN, a 4-class pass 200 PLN and a 6-class pass 300 PLN. You book in Fitssey, where you can also see free places.
Look after your back with us
Have a question before your first class? Message us on WhatsApp, we will reply and help you get started.