Session 1

Yoga for Back Relief is a series guided by Petra, designed to gently restore and strengthen your back and pain relief. We’ll begin with restorative practices to release tension and support healing using simple props like pillows, blankets, and towels. Step by step, you’ll move into safe strengthening exercises for the back, core, and glutes — the key areas for long-term spinal health. Accessible for all ages and fitness levels, including those with herniated discs or chronic back pain.

Exercises in This Workout

1. 1

   Constructive Rest Pose with Breathing

   4 minlow

   lower backspine
2. 2

   Supported Wide-Knee Child's Pose

   4 minlow

   hipslower back
3. 3

   Supported Supine Twist (Left)

   4 minlow

   spinelower back
4. 4

   Supported Supine Twist (Right)

   4 minlow

   spinelower back
5. 5

   Knees to Chest Rocking

   26slow

   lower backspine
6. 6

   Supported Figure Four (Right Side)

   3 minlow

   gluteships
7. 7

   Knees to Chest Rocking

   17slow

   lower backspine
8. 8

   Supported Figure Four (Left Side)

   3 minlow

   gluteships
9. 9

   Knees to Chest Rocking

   8slow

   lower backspine
10. 10

    Legs on Chair (Inversion)

    3 minlow

    legslower back
11. 11

    Savasana with Body Scan

    4 minlow

    full bodyneck
12. 12

    Full Body Stretch

    17slow

    full body
13. 13

    Knees to Chest Rocking

    15slow

    lower backspine

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Frequently Asked Questions