Session 2

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

   Seated Grounding & Breathwork

   3 minlow

   chestcore
2. 2

   Seated Cat and Cow

   3 minlow

   spinechest
3. 3

   Supported Fish Pose / Chest Opener

   4 minlow

   chestshoulders
4. 4

   Puppy Pose

   3 minlow

   shouldersupper back
5. 5

   Cat Pose (Counter Stretch)

   31slow

   upper backspine
6. 6

   Thread the Needle (Left Side)

   3 minlow

   shouldersupper back
7. 7

   Cat Pose (Counter Stretch)

   26slow

   upper backspine
8. 8

   Thread the Needle (Right Side)

   2 minlow

   shouldersupper back
9. 9

   Cat Pose (Counter Stretch)

   24slow

   upper backspine
10. 10

    Bananasana (Right Side Stretch)

    4 minlow

    hipsshoulders
11. 11

    Happy Baby Pose

    50slow

    hipslower back
12. 12

    Knee Hug & Circles

    20slow

    lower backhips
13. 13

    Bananasana (Left Side Stretch)

    3 minlow

    hipsshoulders
14. 14

    Knee Hug & Back Massage

    19slow

    lower backspine
15. 15

    Savasana with Diaphragmatic Breathing

    3 minlow

    full bodycore
16. 16

    Seated Self-Massage & Closing

    56slow

    neckshoulders

More Yoga Workouts

Workout 2

25 min · Jessica Casalegno

Session 3

27 min · Petra Kapiciakova

Workout 9

21 min · Amelia Jane

Session 10

29 min · Mish Naidoo

Session 5

33 min · Petra Kapiciakova

Workout 4

25 min · Jessica Casalegno

Frequently Asked Questions