EQUIPMENT NEEDED: 1 yoga mat 1 foam roller 1 small anti-burst ball 1 single 3-pound weight Back series for people with Flat Back Posture programmed to combat and increase bone density combating Osteopenia and Osteoporosis. There’s an emphasis on strength work for the abdomen, upper back extensors, quads, hip flexors, and combating the plantar flexion of the feet and ankles. There’s specific cueing of breath and alignment to ensure your safety and productivity during each workout.

EQUIPMENT NEEDED: 1 yoga mat 1 yoga block 1 foam roller 1 small anti-burst ball 1 orange loop band 1 gray loop band 1 black Theraband 1 yellow Theraband 1 single 3-pound weight 1 single 5-pound weight 1 chair 1 trigger ball (tennis ball or similar works) Standing series for people with Flat Back Posture programmed to combat and increase bone density combating Osteopenia and Osteoporosis. There’s an emphasis on strength work for the abdomen, upper back extensors, quads, hip flexors, and combating the plantar flexion of the feet and ankles. There’s specific cueing of breath and alignment to ensure your safety and productivity during each workout.

EQUIPMENT NEEDED: 1 yoga mat 1 yoga block 1 foam roller 1 small anti-burst ball 1 gray loop band 1 orange loop band 1 black Theraband 1 yellow Theraband 1 single 3-pound weight 1 single 5-pound weight 1 chair 1 trigger ball (tennis ball or similar works) Full class for people with Flat Back Posture programmed to combat and increase bone density combating Osteopenia and Osteoporosis. There’s an emphasis on strength work for the abdomen, upper back extensors, quads, hip flexors, and combating the plantar flexion of the feet and ankles. There’s specific cueing of breath and alignment to ensure your safety and productivity during each workout. Athena recommends that you take this class a minimum of three times a week to build bone strength, balance, stamina, and overall posture/ alignment.

EQUIPMENT NEEDED: 1 Yoga mat 1 yellow Theraband 1 black Theraband 1 orange loop band 1 small anti-burst ball 1 height-appropriate stability ball 1 foam roller 1 single 3-pound weight You will need an appropriate stability ball for your height for this workout. This is a Flat Back Posture standing series. It focuses on balancing the feet and ankles, while also moving to balance in all planes of motion for injury prevention and sports enhancement. The program includes postural specific variations of squats, lunges, flexibility, and ab/back strength. There’s detailed cueing of bodies breath and alignment to ensure your safety and productivity during each workout.

EQUIPMENT NEEDED: 1 Yoga mat 1 black Theraband 1 orange loop band 1 small anti-burst ball 1 height-appropriate stability ball 1 single 3-pound weight You will need an appropriate stability ball for your height for this workout. This is a Flat Back Posture standing series. It focuses on moving to balance in the transverse plane of motion for injury prevention and sports enhancement. The program includes postural specific variations of squats, flexibility, and ab/back strength. There’s detailed cueing of bodies breath and alignment to ensure your safety and productivity during each workout.

EQUIPMENT NEEDED: 1 yoga mat 1 yoga block 1 foam roller 1 small anti-burst ball 1 black Theraband 1 gray loop band 1 trigger ball (a tennis ball or similar works) Postural stretches for Flat Back Posture. Guidance on breath and alignment during each release. Muscles this program addresses include: hamstrings, IT band, TFL, pec major, side body, pec minor, psoas, anterior delts, piriformis, ql, posterior delts, lats, gluts and calves.

EQUIPMENT NEEDED: 1 yoga mat 1 foam roller 1 small anti-burst ball 1 gray loop band 1 yellow Theraband 1 single 3-pound weight The focus of this program is on building up the upper back extensors to combat the Kyphosis that happens while breastfeeding. All exercises are safe for women who had a C-section. However, everyone is advised to consult their doctor prior to beginning an exercise program post pregnancy.