15-Minute Yoga for Back Pain
This 15-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
15 minutes
Poses
11 poses
Goal
Back Pain
The Flow
Dandasana
1 min(8-10 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesJanu Sirsasana
1 min(8 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backUttanasana
1 min(8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
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
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesAnjaneyasana
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 leg
Virabhadrasana II
1 min(8-10 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesSupta Matsyendrasana
1-2 min(10-15 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
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 anklesPaschimottanasana
1-2 min(10-15 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Savasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 11 poses in this sequence, in order.
- 1Staff Pose1 min
- 2Head-to-Knee Pose1 min
- 3Standing Forward Fold1 min
- 4Bridge Pose1 min
- 5Triangle Pose1 min
- 6Crescent Lunge1 min
- 7Warrior II1 min
- 8Supine Spinal Twist1-2 min
- 9Child's Pose1-2 min
- 10Seated Forward Fold1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
