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 musclesPaschimottanasana
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 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back leg
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesUttanasana
1 min(8-10 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backUtkatasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Virabhadrasana II
1 min(8-10 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Bhujangasana
1-2 min(10-15 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector muscles
Savasana
1-2 min(10-15 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restMatsyasana (Supported)
1-2 min(10-15 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gentlySavasana
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
- 2Seated Forward Fold1 min
- 3Crescent Lunge1 min
- 4Triangle Pose1 min
- 5Standing Forward Fold1 min
- 6Chair Pose1 min
- 7Warrior II1 min
- 8Cobra Pose1-2 min
- 9Corpse Pose1-2 min
- 10Supported Fish Pose1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
