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
Janu Sirsasana
1 min(8-10 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Tadasana
1 min(8 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessMalasana
1 min(8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinPhalakasana
1 min(8-10 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisers
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 hamstrings
Bhujangasana
1 min(8-10 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesAnjaneyasana
1-2 min(10-15 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back leg
Balasana
1-2 min(10-15 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and ankles
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.
- 1Head-to-Knee Pose1 min
- 2Mountain Pose1 min
- 3Garland Pose1 min
- 4Plank Pose1 min
- 5Bridge Pose1 min
- 6Cobra Pose1 min
- 7Crescent Lunge1-2 min
- 8Child's Pose1-2 min
- 9Corpse Pose3 min
Poses Used in This Sequence
