Hi Mandie,
I don't know what dvd you were doing. I think the most important thing with CS/Ess is when you're doing any frontal flexion or have the arms in front you need to keep the tailbone tucked under to protect your lower back.
I highly recommend Seasons 11, 12 or Miranda and Sahra's "Forever Painless" dvds for gentle workouts.
HTH.
__________________
Jackie
Certified Essentrics Instructor, Level 4---February 2017
Yoga Tune Up Roll Model Method Practitioner---December 2021
"Movement is a privilege. You don't have to exercise. You get to exercise. Visit a person whose mobility is severely limited, and you'll appreciate the distinction. Do what you can, count yourself lucky, heal yourself in the process." Essentrics Colorado
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