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
Marjaryasana–Bitilasana
1 min(8-10 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire 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
Tadasana
1 min(8 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Vrksasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionSalamba 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
Virabhadrasana II
1 min(8-10 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesUttanasana
1 min(8-10 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backMalasana
1-2 min(10-15 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
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.
- 1Cat–Cow1 min
- 2Crescent Lunge1 min
- 3Mountain Pose1 min
- 4Tree Pose1 min
- 5Sphinx Pose1 min
- 6Warrior II1 min
- 7Standing Forward Fold1 min
- 8Garland Pose1-2 min
- 9Child's Pose1-2 min
- 10Seated Forward Fold1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
