Yoga for Back and Posture: Gentle Sequences with AI Correction — PickAClass
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⏱ 3h 2m 📚 30 lessons

Yoga for Back and Posture: Gentle Sequences with AI Correction

Eight weeks for back pain and desk posture; AI checks alignment from your photos

  • 💬 AI instructor
    Ask about any lesson and get a clear answer instantly, anytime.
  • 🕐 Start anytime
    No schedules or deadlines — learn at your own pace, whenever suits you.
  • 🌐 In English
    Lessons, tasks and certificate — all fully in your language.

About this course

This course is designed for those experiencing back pain or wishing to improve their posture, especially individuals who spend many hours sitting. Over eight weeks of guided practice, you will learn gentle yoga sequences focused on spinal well-being and body alignment. The course includes practical modules with specific exercises, and an innovative artificial intelligence feature that analyzes your photos to provide feedback on postural alignment during exercises.

Course contents

6 modules · 30 lessons · 3h 2m

1 Foundations and Awareness
Understand the basics of spinal health and set up the AI tool 5 lessons · 29 min
  1. Welcome and Course Objectives
    Introduction to the course and how yoga will transform your back.    5 min
  2. Simple Anatomy of the Spine
    Understand how the back is structured to move it safely.    6 min
  3. Postural AI Setup
    How to take photos correctly to receive accurate feedback.    7 min
  4. Breathing for Spinal Relaxation
    Using the diaphragm to create space between the vertebrae.    5 min
  5. First AI Analysis: Your Baseline Posture
    Taking the first photo and analyzing initial critical points.    6 min
2 Neck and Shoulders: Releasing Tension
Reduce neck pain and correct the rounded shoulders typical of office work 5 lessons · 30 min
  1. Causes of Modern Neck Pain
    Why the neck suffers in front of screens and how to fix it.    5 min
  2. Gentle Neck Exercises
    Slow movements to release accumulated tension.    6 min
  3. Chest and Shoulder Opening
    Exercises to counteract forward-slumping posture.    6 min
  4. The 'Anti-Desk' Sequence
    A 7-minute routine to do even during work breaks.    7 min
  5. AI Feedback: Shoulder Alignment
    Photo verification of shoulder and chin positioning.    6 min
3 Lower Back: Relief and Protection
Relieve lower back pain and strengthen natural supports 5 lessons · 30 min
  1. Understanding Lower Back Pain
    The difference between muscle tension and compression.    5 min
  2. Hip Flexor Stretching
    Releasing the hips to take pressure off the lower back.    6 min
  3. Total Decompression Poses
    How to rest your back at the end of the day in a therapeutic way.    6 min
  4. Gentle Lower Back Sequence
    Fluid practice to mobilize the pelvis and lumbar vertebrae.    7 min
  5. AI Feedback: Lumbar Curvature
    Analysis of the back curve to avoid hyperlordosis.    6 min
4 Alignment and Core Strength
Build core stability to support correct posture 5 lessons · 30 min
  1. The Role of the Core in Posture
    Why deep abdominals are your back's best friends.    5 min
  2. Pelvic Stability Exercises
    Small movements to stabilize the pelvis.    6 min
  3. Standing Spinal Alignment
    Finding the perfect 'mountain' (Tadasana) for daily life.    6 min
  4. Balance and Strength Sequence
    Gentle yoga to activate stabilizer muscles.    7 min
  5. AI Feedback: Vertical Axis
    Photo check of ear-shoulder-hip alignment.    6 min
5 Spinal Flexibility and Mobility
Make the spine elastic through multidimensional movements 5 lessons · 32 min
  1. Gentle Twists for Mobility
    Detoxify intervertebral discs with safe rotations.    6 min
  2. Controlled Spinal Extensions
    Light backbends to counteract postural closing.    6 min
  3. The 'Cat-Cow' Sequence and Variations
    The yoga classic for back fluidity.    7 min
  4. Dynamic yet Gentle Yoga
    Combining movements into a continuous, effortless flow.    7 min
  5. AI Feedback: Back Flexibility
    Analysis of the range of motion in flexion.    6 min
6 Routine and 8-Week Program
Integrate yoga into daily life and monitor long-term progress 5 lessons · 31 min
  1. Creating a Sustainable Daily Routine
    How to practice even when you only have 5 minutes.    5 min
  2. Managing Pain During Work
    Ergonomic tips and office micro-movements.    6 min
  3. The 8-Week Plan: Calendar
    How to structure the next two months for lasting results.    6 min
  4. Complete Final Sequence
    A 10-minute practice summarizing the entire course.    8 min
  5. Final AI Analysis: Progress and Future
    Comparison between the first and last photo to see improvements.    6 min
Final project

My Intelligent Posture Journal

Students will create a practice journal including a 'Before vs After' photo comparison analyzed by AI and a personalized sequence of 3 favorite exercises.

What you'll get

  • 📜 Certificate of completion
    Add it to your LinkedIn profile
  • 💬 Personal AI tutor
    Stuck on a lesson? Ask your built-in tutor anything, any time.
  • ♾️ Lifetime access
    Come back anytime, no expiry
  • 📱 Phone or computer
    Works anywhere, any device
  • 💸 14-day refund
    No questions asked
  • ⚡ Short & focused
    3h 2m of practical content

Certificate of completion

Every course you complete on PickAClass issues a credential like this — original, with its own code, verifiable by URL, and detailed about what was actually demonstrated.

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PickAClass
Skills profile · verifiable
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Certificate of Mastery
This certifies that
Name Surname
has successfully demonstrated mastery of
Yoga for Back and Posture: Gentle Sequences with AI Correction
Skills demonstrated
✓
Behavioral pattern analysis
Foundational
1.2 hrs
✓
Decision-architecture frameworks
Proficient
1.4 hrs
✓
A/B test design
Proficient
1.7 hrs
✓
Behavioral copywriting
Advanced
1.9 hrs
P
PickAClass — Name Surname
Yoga for Back and Posture: Gentle Sequences with AI Correction
Page 2 of 2
Performance detail
Coursework summary
Lessons completed 14 / 14
Practice questions 26 / 28
Assignments submitted 4 (avg 4.5 / 5)
Capstone project Reviewed — 4.6 / 5
Total practice 6.2 hrs
Performance benchmark
Cohort rank Top 12% of 1,625
Time to completion 11 days (median: 22)
Mastery score 91 / 100
Practice-question score 94%
Skill verification Verified Skill Path
Verify this credential
pickaclass.com/certificates/PCC-2026-X4F7-AP19
Issued under the academic standards of PickAClass. Skill levels reflect assessed performance against the course's competency rubric. This is an original credential of this platform.

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Frequently asked

What do I need to take this course? +

Just a phone or computer with internet. No installs, no special hardware.

How do I pay? +

By card via Stripe. We don’t store card details — Stripe handles them securely.

Can I get a refund? +

Yes — full refund within 14 days, no questions asked.

How long will I have access? +

Forever. Once you purchase, the course is yours to revisit anytime.

Will I get a certificate? +

Yes. On completion you'll receive a certificate you can add to your LinkedIn profile.

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