Abitha T

Reference Sequence: Yoga Sequence for Back

Pain - Beginner Yoga Sequence for Lower Back
Aches and Stiffness
45 mins Beginners Level
Stiffness of the lower back and back aches
Yoga Sequence for Back Pain - Beginner Yoga Sequence for Lower Back Aches and Stiffness

Lower back pain is on the rise. Increased screen time, sedentary lifestyle and quicker degeneration of muscles are all leading
to chronic pain in the back. Many times back pain is manageable and gets better with self-care over time.

However, prolonged back pain could hinder the routine of an individual causing severe discomfort. If left unmanaged, back
pain could intensify with time, leaving no option but to skip work, or worse stay confined to bed.

Specific yoga sequences can help to gradually open and strengthen the muscles around the lower back and hips. Yoga
teacher can have their students start with supine and end with standing yoga poses to provide support to the back in the
beginning and gradually move without support. While opening the back, the yoga sequence prepares the students for more
intense yoga poses, further strengthening the lower back muscles.

6B Inhale-Exhale 8B Inhale-Exhale 8B Inhale-Exhale

1. Corpse Pose Variation Knees 2. Happy Baby Pose Ananda 3. Wind Release Pose
Bent Savasana Variation Knees Balasana Pawanmuktasana
Bent

8B Inhale-Exhale 8B Inhale-Exhale 4B Inhale-Exhale

4. Reclining Eagle Spinal Twist 5. Reclining Eagle Spinal Twist 6. Half Plough Pose Ardha
Pose Supta Parivrtta Pose Supta Parivrtta Halasana
Garudasana Garudasana
Reference Sequence: Yoga Sequence for Back Pain - Beginner Yoga Sequence for Lower Back Aches and Stiffness
 6B Inhale-Exhale 6B Inhale-Exhale 8B Inhale-Exhale

7. Bridge Pose Variation Hands 8. Fish Pose Matsyasana 9. Reclining Bound Angle Pose
Support Setubandha Supta Baddha Konasana
Sarvangasana Variation Hands
Support

10B Inhale-Exhale 6B Inhale-Exhale 4B Inhale-Exhale

10. Legs up the Wall Pose 11. Reverse Corpse Pose 12. Sphinx Pose Salamba
Viparita Karani Advasana Bhujangasana

6B Inhale-Exhale 4B Inhale-Exhale 4B Inhale-Exhale

13. Puppy Dog Pose Uttana 14. Thread the Needle Pose 15. Thread the Needle Pose
Shishosana Urdhva Mukha Pasasana Urdhva Mukha Pasasana

Reference Sequence: Yoga Sequence for Back Pain - Beginner Yoga Sequence for Lower Back Aches and Stiffness
 6B Inhale-Exhale 4B Inhale-Exhale 4B Inhale-Exhale

16. Wide Child Pose Prasarita 17. Dolphin Pose Catur 18. Thunderbolt Pose
Balasana Svanasana Vajrasana

6B Inhale-Exhale 4B Inhale-Exhale 6B Inhale-Exhale

19. Downward Facing Hero 20. Staff Pose Dandasana 21. Seated Forward Bend Pose
Pose Adhomukha Virasana Paschimottanasana

6B Inhale-Exhale Inhale-Exhale 4B Inhale-Exhale

22. Cradle Pose Hindolasana 23. Cradle Pose Hindolasana 24. Easy Pose Variation Side
Bend Sukhasana Variation Side
Bend

Reference Sequence: Yoga Sequence for Back Pain - Beginner Yoga Sequence for Lower Back Aches and Stiffness
 4B Inhale-Exhale 4B Inhale-Exhale 4B Inhale-Exhale

25. Easy Pose Variation Side 26. Revolved Easy Pose 27. Revolved Easy Pose
Bend Sukhasana Variation Side Parivrtta Sukhasana Parivrtta Sukhasana
Bend

4B Inhale-Exhale 6B Inhale-Exhale 6B Inhale-Exhale

28. Toe Balance Prapadasana 29. Palm Tree Pose Urdhva 30. Standing Forward Fold Pose
Hastotanasana Variation 1 Uttanasana Variation
1

4B Inhale-Exhale 4B Inhale-Exhale 12B Inhale-Exhale

31. Standing Forward Fold Pose 32. Mountain Pose Tadasana 33. Corpse Pose Savasana
Uttanasana

Reference Sequence: Yoga Sequence for Back Pain - Beginner Yoga Sequence for Lower Back Aches and Stiffness