10-Minute Yoga for Back Pain
This 10-minute therapeutic sequence addresses the two most common causes of back discomfort: tight hip flexors and weak spinal support. Poses are gentle and accessible. Always stay within a pain-free range throughout.
Duration
10 minutes
Poses
9 poses
Goal
Back Pain
The Flow
Matsyasana (Supported)
1 min(8-10 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gentlyMalasana
1 min(8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinPaschimottanasana
1 min(8 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineAnjaneyasana
1 min(8-10 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legSalamba Bhujangasana
1 min(8-10 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spine
Setu Bandha Sarvangasana
1 min(8-10 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstringsViparita Karani
1-2 min(10-15 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feetSupta Baddha Konasana
1-2 min(10-15 breaths)
Lie on your back.
opens the hips and inner groins passively
Savasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 9 poses in this sequence, in order.
- 1Supported Fish Pose1 min
- 2Garland Pose1 min
- 3Seated Forward Fold1 min
- 4Crescent Lunge1 min
- 5Sphinx Pose1 min
- 6Bridge Pose1 min
- 7Legs Up the Wall1-2 min
- 8Reclining Bound Angle1-2 min
- 9Corpse Pose3 min
Poses Used in This Sequence
