Yoga Sequence for Back Pain - Beginner Yoga Sequence for Lower Back Aches and Stiffness
Overview
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1. Corpse Pose Variation Knees Bent (Savasana Variation Knees Bent)
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2. Happy Baby Pose (Ananda Balasana)
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3. Wind Release Pose (Pawanmuktasana)
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4. Reclining Eagle Spinal Twist Pose (Supta Parivrtta Garudasana)
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5. Reclining Eagle Spinal Twist Pose (Supta Parivrtta Garudasana)
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6. Half Plough Pose (Ardha Halasana)
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7. Bridge Pose Variation Hands Support (Setubandha Sarvangasana Variation Hands Support)
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8. Fish Pose (Matsyasana)
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9. Reclining Bound Angle Pose (Supta Baddha Konasana)
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10. Legs up the Wall Pose (Viparita Karani)
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11. Reverse Corpse Pose (Advasana)
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12. Sphinx Pose (Salamba Bhujangasana)
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13. Puppy Dog Pose (Uttana Shishosana)
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14. Thread the Needle Pose (Urdhva Mukha Pasasana)
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15. Thread the Needle Pose (Urdhva Mukha Pasasana)
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16. Wide Child Pose (Prasarita Balasana)
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17. Dolphin Pose (Catur Svanasana)
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18. Thunderbolt Pose (Vajrasana)
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19. Downward Facing Hero Pose (Adho Mukha Virasana)
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20. Staff Pose (Dandasana)
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21. Seated Forward Bend Pose (Paschimottanasana)
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22. Cradle Pose (Hindolasana)
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23. Cradle Pose (Hindolasana)
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24. Easy Pose Variation Side Bend (Sukhasana Variation Side Bend)
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25. Easy Pose Variation Side Bend (Sukhasana Variation Side Bend)
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26. Revolved Easy Pose (Parivrtta Sukhasana)
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27. Revolved Easy Pose (Parivrtta Sukhasana)
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28. Toe Balance (Prapadasana)
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29. Palm Tree Pose (Urdhva Hastotanasana)
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30. Standing Forward Fold Pose Variation 1 (Uttanasana Variation 1)
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31. Standing Forward Fold Pose (Uttanasana)
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32. Mountain Pose (Tadasana)
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33. Corpse Pose (Savasana)
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1. Corpse Pose Variation Knees Bent (Savasana Variation Knees Bent)
A. Let us start by lying down on the back on the mat in supine pose.
B. Bring the legs close to your body by bending at the knees and placing the feet close to the buttocks.
C. Here breath expanding the abdominal muscles and contracting them taking the focus to the lower back and watch the movement.
D. With arms placed close to the body , begin slow breathing with eyes closed making sure the neck and shoulders are comfortable. Remain here for 6 breaths.
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2. Happy Baby Pose (Ananda Balasana)
A. Release from the Corpse Pose Variation and now bring the knees up and close to you lifting the legs.
B. Inhale and as you exhale hold the toes with your hand and press the knees and thighs close to your chest putting pressure on the lower back.
C. This pose with its stretch at the inner thighs and lower hip will tighten the muscles thus giving the lower back a good support.
D. Remain here for about 8 breaths or as per your comfort. If 8 breaths is difficult, then release from the pose, relax and go into the pose again.
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3. Wind Release Pose (Pawanmuktasana)
A. From Happy Baby Pose, bring the knees together with feet of the floor and press them close to your tummy and chest.
B. With an exhalation press the thighs close to the upper and lower abdomen and bring the hands around the knees interlocking the fingers.
C. Watch the breath here and the deeper the pressing of the legs and thighs , the more pressure on the lower back.
D. Remain for around 8 breaths pushing the tummy with every inhalation.
E. Though this is a pose to release the Wind , sometimes unwanted gas in our abdominal area too cause stiffness in the lower back and hip.
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4. Reclining Eagle Spinal Twist Pose (Supta Parivrtta Garudasana)
A. Release from Pavan Muktasana, and stretch the legs out and relax the entire back and body.
B. After taking few breaths here, bring the left leg up bending at the knees and place it above the right leg interlocking the left ankle behind the right calf.
C. Take a few breaths here by holding on to the left knee which is on the floor with the right hand and look towards the left turning your head.
D. The stretch at the lower back and lower hip on the left is to be felt and with 8 rounds of breathing here work on stretching deeper thus opening the back muscles.
E. Ensure the hip is not turned to much towards the right and remains close to the floor.
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5. Reclining Eagle Spinal Twist Pose (Supta Parivrtta Garudasana)
A. Repeat this with the right leg over the left leg interlocking the right ankle behind the left calf.
B. Twisting the right hip , bring the head and turn towards the right working on the stretch with easy flow of breath.
C. Remain here for about 8 breaths feeling the stretch at the right lower back and hip.
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6. Half Plough Pose (Ardha Halasana)
A. After the twisting of the lower back in the Reclining Eagle Spinal Twist pose, relax the legs and stretch them out on the floor and bring the body at ease.
B. Taking a breath and as you exhale bring the legs at 90 degrees ensuring the entire back is close to the floor and with pressure at the abdominal muscles stay in this pose for about 6 breaths.
C. Initially it would be difficult to bring the legs straight, so one can bend at the knees a bit and there would be shivering , but one will get out of this with practice.
D. This pose works on the lower back directly, and so if it is hard for the back then one can avoid this, else one can stay for few breaths and repeat it again after releasing the pose.
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7. Bridge Pose Variation Hands Support (Setubandha Sarvangasana Variation Hands Support)
A. Bring the back to relax with legs bent at the knees and remain for a few breaths here.
B. Inhale and as you exhale raise the entire lower body upwards including the upper back and thighs off the floor.
C. Exhale completely and balance the body on your shoulders and head and feet on floor.
D. You could use your arms and wrist to support your hip and bring that stretch deeper moving upwards raising the pelvic and chest upwards.
E. Get into normal breathing and if comfortable tighten the pose with exhalation and stay here for 6 breaths or as per the comfort of the body.
F. This lifting of the lower back brings in stretch at the thighs and hip muscles thus giving the support for a better back.
G. Release with exhalation by bringing the upper back on the floor and slowly placing the lower back down completely and relax the neck and shoulders. Bring the body flat on the floor with knees bent.
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8. Fish Pose (Matsyasana)
A. After releasing from Setubandha Sarvangasana, stretch the legs out in front of you and relax for a few breaths.
B. Stretch the arms out and expand the body pulling the legs downwards and neck and head upwards and repeat this for three breaths.
C. Inhale and place the palms close to your shoulders near your ears with fingers pointed inwards and wrist point outwards with elbows bent. Exhale completely here.
D. With another inhalation raise the shoulders, neck and entire back from the floor pressing the palms on the floor and place the crown of the head on the floor bringing the chin up and creating a back bend with the neck. Exhale once in the pose.
E. Breath keeping in mind the middle back and the shoulders, and take the pose up to 6 breaths if possible else release when uncomfortable. Remain placing the arms on the thighs or on the floor close to your hip with elbows bend.
F. To release, inhale and exhale lifting the head off the floor and place it carefully releasing the shoulders and relax.
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9. Reclining Bound Angle Pose (Supta Baddha Konasana)
A. One of the essential pose for relaxing the back, is this beautiful pose both for the lower back and the hip, Supta Baddha Konasana.
B. With legs bend at the knees and feet placed in Namaste close to the perennial and arms stretched out close to you, bring the entire awareness to the back and relax the body.
C. Focus , and as you inhale raise the abdominal area and feel the expansion of the lower back, and as you exhale contract the abdominal area and feel the contraction of the lower back. This awareness of the lower back along with breathing can create a smoother way of healing the stiffness at the lower back.
D. Remain in this pose for 8 breaths and close your eyes while at the pose.
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10. Legs up the Wall Pose (Viparita Karani)
A. As you end the poses on your back lets relax the lower back with proper support.
B. Bring the body closer to the wall with buttocks and feet on the floor close to the wall.
C. Inhale and as you exhale raise the legs one by one and place them on the wall bringing it at 90 degrees.
D. Adjust the body such that the legs get the support of the wall at the calves and heels.
E. Remain for about 10 breaths and feel the expansion of the lower back with inhalation and contraction of the lower back with exhalation.
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11. Reverse Corpse Pose (Advasana)
A. After releasing from the pose Viparita Karani , relax the spine by stretching the entire body on your back
B. Move and turn to one side and roll over on your tummy face down, and stretch the body with feet apart and bring the forehead on the floor and breath expanding the tummy and pushing it on the floor.
C. Stay here for 6 breaths and watch the movement of the lower back.
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12. Sphinx Pose (Salamba Bhujangasana)
A. After a good stretch at Reverse Corpse Pose, place the palms at the chest close to you as you inhale.
B. Exhale and raise the upper body up from the lower abdomen including the face and bring the body to rest by bending at the elbows with arms on the floor.
C. Bring the chin up a bit giving at little stretch to the neck and lower back.
D. Stay here for around 4 breaths and with every exhalation feel the stretch at the neck and the entire back more so at the lower back by pushing the pelvic and thighs closer to the floor.
E. Bring the lower body from the hip to the toes stretch out and tight. The tightening of the buttocks is a good way to strengthen the lower back muscles too.
F. Release the pose by exhaling and lowering the upper body slowly down and relax.
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13. Puppy Dog Pose (Uttana Shishosana)
A. From the Reverse Corpse Pose, place the palms on the floor close to your chest and bring the forehead on the floor.
B. Inhale and as you exhale raise the upper body and slowly move upwards and backwards and bring the chest and face close to the floor having the arms stretched out.
C. In this pose the tail bone and the lower part of the back in lifted upwards creating a mountain like pose bringing the body on the knees, elbows and arms.
D. With deep breathing the entire lower back will expand giving room for a great stretch and opening of the muscles.
E. Stay here for 6 breaths and if the knees are hurting one could use a blanket or cushion and if the shoulders hurt one could place a blanket below the face and arms to give the extra support for the chest.
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14. Thread the Needle Pose (Urdhva Mukha Pasasana)
A. The twisting of the upper body in this pose also brings a good stretch to the sides of the back, the muscles which are the broadest muscle of the back the Latissimus Dorsi.
B. Here from the pose of Uttana Shishosana, remain with the back raised up and as you inhale and exhale bend the right elbow placing the palms on the floor close to your face and twisting your neck and face place the left cheeks on the floor and bring the left arm downwards and stretch out to the opposite side bringing a twist to the shoulders and neck.
C. Bring the awareness to the sides of the back with deep inhalation and exhalation and remain here for 4 breaths.
D. Ensure the hip is not thrown out and remains there with a slight twist. Also ensure the knees are not raised off the floor .
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15. Thread the Needle Pose (Urdhva Mukha Pasasana)
A. Continue the pose Urdhva Mukha Pasasana with the other side.
B. Bring the twist towards the right side placing the right cheeks on the floor and bringing the right arm stretched to the opposite side.
C. Bring this pose and remain here for 4 breaths.
D. Though this stretch is more for the sides of the back and not directly for the lower back, yet this much needed stretch acts as a good support for the entire back.
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16. Wide Child Pose (Prasarita Balasana)
A. Moving the body after releasing from Urdhva Mukha Pasasana, open the distance between the knees wider and with arms stretched out in front of you stretch the entire body and bring the body backwards and place the hip in-between the heels and the tummy and chest on the floor in front of you and face down.
B. In this pose as you inhale loosen the body and as you exhale stretch the arms and expand them in front of you bringing the chest closer to the floor.
C. This stretch contracts the entire muscles giving room for it to relax.
D. Remain for around 6 breaths and feel the contraction at the lower back.
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17. Dolphin Pose (Catur Svanasana)
A. After working on the back and the hip and giving it the required stretch and strength, the muscles are now ready to take deeper stretches.
B. Moving from Prasarita Balasana or Wide Child Pose, let's prepare for the seated poses. Here bring the entire body upwards, placing the elbows on the floor and feet on the floor. Inhale and raise the entire body up and bring the lower back high up and make a mountain pose by tightening the shoulder and the legs close to the hamstrings and calves.
C. With head and neck placed deep inside bring the breathing slow and steady as this pose also requires balancing the body without injuring the shoulders.
D. Stay at this position for about 4 breaths or more and as you exhale take the neck and head deeper inside and lower body upwards.
E. Release after 4 breaths and bring the body down and sit in Vajrasana.
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18. Thunderbolt Pose (Vajrasana)
A. Bring the body to rest in Vajrasana after Dolphin Pose and begin the breathing for around 4 rounds.
B. Ensure the back is raised up and the spine is stretched. The shoulders in alignment with the hip.
C. Close your eyes and stay connected with the breath.
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19. Downward Facing Hero Pose (Adho Mukha Virasana)
A. Moving from Vajrasana, bring the arms stretched upwards and as you exhale bend forward at the hip and place the arms on the floor and stretch the upper body forwards feeling the lower back extended.
B. Place the chin or forehead on the floor and begin normal breathing and remain in this pose for 6 long exhalations and with every exhalation stretch the arms forward without lifting the lower back from the heels.
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20. Staff Pose (Dandasana)
A. Releasing the pose form Downward Facing Hero Pose, bring the legs stretched out in front of you and remain seated keeping the back straight.
B. One could use the palms as a support by placing them on the floor close to the hips.
C. Remain seated in Dandasana for 4 breaths.
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21. Seated Forward Bend Pose (Paschimottanasana)
A. From Dandasana, raise the arms up in inhalation and as you exhale bring the arms stretched out in front of you and reach for the feet bending the body forward at the hip .
B. Exhale completely and place the forehead on the knees or thighs and try and interlock the fingers outside the feet. If this is difficult place the palms at the ankles or which ever is comfortable.
C. Feel the stretch at the lower back in this pose and feel the stretch at the hamstring and calves .
D. This deep stretch at the lower back will initially be difficult with tightness around the lower back but, with proper breathing and proper expansion of the back and spine it will get easier.
E. Connect with the breath and remain here for 6 breaths.
F. Release the pose by stretching the arms out and back and relax the legs and back by making the entire loose.
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22. Cradle Pose (Hindolasana)
A. A full stretch of the leg bending at the knees and pulling it close to your chest acts like a good stretch for the hamstrings which are good for the back and hip.
B. Here seated with the legs folded in Siddhasana, pick the left leg and grab it with the left elbow and right hand and press as you exhale towards the chest, bringing the spine straight.
C. Feel the stretch at the hamstrings and knees thus putting pressure on the hip muscles.
D. Bring this pose to hold for 6 breaths and stretch deeper and deeper with every exhalation.
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23. Cradle Pose (Hindolasana)
A. Release the left leg and bring the right leg into your right elbow and left elbow folded at the knees.
B. Bring the stretch deeper feeling it at the hamstrings and knees, and with every exhalation press the leg deeper into the chest keeping the back straight.
C. The deep stretch at the hip gives a good support for strengthening of the entire lower back thus making the back strong and less stiff.
D. Release the pose by relaxing the legs stretched out in front of you in Dandasana.
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24. Easy Pose Variation Side Bend (Sukhasana Variation Side Bend)
A. Bring the body to easy pose and keep the spine relaxed with breathing.
B. Inhale and with the raising of the right arm stretch it from the side going upwards and over and above your head to the left side bringing a slight tilt to the head.
C. With right arm stretched sideways towards your left bring the gaze upwards and stretch deeper feeling it at the sides of the back and hip.
D. Exhale as you go deeper into the stretch and ensure the thighs are not raised off the floor.
E. Bring the left arm on the floor bending the elbows a bit with the stretch and if possible go deeper with the stretch trying to touch the floor with the right arm.
F. Remain for 4 long breaths.
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25. Easy Pose Variation Side Bend (Sukhasana Variation Side Bend)
A. Repeat the other side, with the stretch towards the right feeling it at the lower left back and shoulders.
B. Be comfortable and yet feel the stretch at the lower back ensuring the thighs are still close to the floor.
C. Hold for 4 breaths and loosen the body for every inhalation.
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26. Revolved Easy Pose (Parivrtta Sukhasana)
A. From Sukhasana to Side bend in Sukhasan, the back has it's maximum stretch seated .
B. But here the twisting of the back will help the upper back and hip , in all creating strength to the entire back.
C. Bring the upper body by twisting towards the right by placing the right palm on the floor behind you without lifting the thighs. Turn as you exhale and bring the twist in the shoulders and chest towards the right and gaze back by turning the head and neck too.
D. This deep stretch at the hip gives a grounded feeling to the lower back thus making it tight and strong.
E. Remain for 4 breaths or longer and with every exhalation turn deeper backwards.
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27. Revolved Easy Pose (Parivrtta Sukhasana)
A. Repeat the pose by twisting towards the left at the hip and shoulders and gaze back bringing the twist to the head and neck.
B. The deeper the pose goes the strong and more flexible the back gets.
C. Ensure the hips and thighs are grounded deep into the floor thus making the pose look more elegant.
D. Remain for 4 breaths and stay connected with the breathing.
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28. Toe Balance (Prapadasana)
A. From Sukhasana, bring the toes on the floor and balance the body by placing the buttocks on heels and with thighs stretched out bring the back straight.
B. Place the palms in front of the chest in Namaste and don't close your eyes as you may loose balance.
C. This pose though has no direct impact on the back muscles, yet the balancing of the hip on the heels works on tightening the lower body by pulling in the tummy which works on strengthening the spine.
D. Remain here for around 4 breaths or as it is comfortable.
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29. Palm Tree Pose (Urdhva Hastotanasana)
A. Moving the body upwards from Prapadasana, bring the entire body stretched upwards and balance the body on your toes stretching those arms over your head with fingers interlocked.
B. Stretch going upwards with every inhalation and as you exhale stretch deeper into the pose into Palm Tree Pose.
C. Exhale completely when in the pose and begin the breathing and stretching deeper as you breathe.
D. Make sure the knees and heels are close to each other and bring the focus to any one point for a better balance.
E. 6 breaths is the minimum you should aim and feel the stretch at the sides of the back and upper back.
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30. Standing Forward Fold Pose Variation 1 (Uttanasana Variation 1)
A. Release from the Palm Tree Pose, and as you exhale take the body forward bending at the hip and bring the upper body parallel to the floor.
B. Bring the stretch from the tail bone and expand forward and tighten the entire body right up to the toes.
C. This forward stretch of the spine by pulling in the abdominal muscles brings a tighter back and strong spine giving a good support to the lower back.
D. Remain here for 6 breaths tightening the muscles around the entire back and neck.
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31. Standing Forward Fold Pose (Uttanasana)
A. As you exhale take the stretch deeper from Uttanasan Variation to Uttanasana by stretching the body further and bringing the head close to the knees and place the palms on the floor close to your feet.
B. The full stretch of the entire back , spine and neck gives room for a great way to lengthen the spine and correct any wrong posture thus removing stress and stiffness around the back and neck.
C. This pose also works on toning the hips and hamstrings thus connecting it to the lower back with good support.
D. With every exhalation go deeper down bringing the forehead closer to the knees or shine bone.
E. Pull the tummy in and remain for 4 breaths.
F. Release the pose by expanding the upper body by inhaling and coming upwards releasing the pose.
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32. Mountain Pose (Tadasana)
A. Come up from Uttanasana and after complete exhalation bring the body to Samastitihi or Relax in a simple Mountain Pose or Tadasana.
B. Have the spine straight and close your eyes and stand with feet together, shoulders straight and chest out. To give more effect to the pose one can join the hands in Namaste in front of you at the chest and bring the breath in control.
C. This pose also acts as a good relaxing meditative pose and can be done at the end of the yoga session or at the beginning of the session to bring the breath under control relaxing the entire body and mind.
D. The longer you stay its good , but work at staying for at least 4 breaths.
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33. Corpse Pose (Savasana)
End the entire back stretch session by bringing the body in supine and relax the body in Corpse Pose. The deep breathing will help in releasing the stress in and around the spine and lower back, but ensure the breathing is regular and steady and feel the abdominal muscles expanding and contracting with inhalation and exhalation. Relax the body for around 12 breaths and leave the entire body loose and numb.