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P-urpose

Gentle Yoga Sequence for Back Care

Back CareGentle45 minBeginner

A careful class for the spine: gentle mobility in every direction, supportive strength for the back and core, and no deep backbends or deep twists. It is a movement class, not therapy.

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The sequence

≈ 45 min including transitions

01Arrive4 min

  1. 1Constructive Rest2 min
  2. 2Pelvic Tilts8 breaths

02Warm up9 min

  1. 3Knees to Chest6 breaths
  2. 4Windshield Wiper Knees8 breaths
  3. 5Seated Side Bend4 breathsRight
  4. 6Seated Side Bend4 breathsLeft
  5. 7Cat–Cow8 breaths
  6. 8Thread the Needle4 breathsRight
  7. 9Thread the Needle4 breathsLeft
  8. 10Bird Dog5 breathsRight
  9. 11Bird Dog5 breathsLeft

03Standing poses7 min

  1. 12Mountain5 breaths
  2. 13Standing Side Bend3 breathsRight
  3. 14Standing Side Bend3 breathsLeft
  4. 15Warrior II4 breathsRight
  5. 16Warrior II4 breathsLeft
  6. 17Standing Knee to Chest4 breathsRight
  7. 18Standing Knee to Chest4 breathsLeft
  8. 19Ragdoll6 breaths

04Back support7 min

  1. 20Child’s Pose4 breaths
  2. 21Sphinx8 breaths
  3. 22Half Locust4 breathsRight
  4. 23Half Locust4 breathsLeft
  5. 24Dead Bug8 breaths
  6. 25Bridge5 breaths
  7. 26Bridge5 breaths

05Cool down12 min

  1. 27Single Knee to Chest6 breathsRight
  2. 28Single Knee to Chest6 breathsLeft
  3. 29Reclined Figure Four8 breathsRight
  4. 30Reclined Figure Four8 breathsLeft
  5. 31Supine Twist6 breathsRight
  6. 32Supine Twist6 breathsLeft
  7. 33Reclined Crescent6 breathsRight
  8. 34Reclined Crescent6 breathsLeft
  9. 35Happy Baby6 breaths
  10. 36Knees to Chest6 breaths

06Final rest5 min

  1. 37Final Rest5 min

A planning aid for qualified or appropriately trained teachers. Offer options, and adapt to the health, injuries, pregnancy and experience of your students. Pose notes are general considerations, not medical advice.

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