Session 3

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 Centering & Breathing

   2 minlow

   spinehips
2. 2

   Seated Forward Fold (Paschimottanasana)

   4 minlow

   hamstringslower back
3. 3

   Seated Windshield Wipers

   27slow

   hipslower back
4. 4

   Reclined Hamstring Stretch with Strap (Right)

   3 minmedium

   hamstringscalves
5. 5

   Half Happy Baby Variation (Right)

   2 minmedium

   hipsinner thighs
6. 6

   Reclined Spinal Twist (Right)

   2 minlow

   spinelower back
7. 7

   Knees to Chest Reset

   12slow

   lower back
8. 8

   Reclined Hamstring Stretch with Strap (Left)

   2 minmedium

   hamstringscalves
9. 9

   Half Happy Baby Variation (Left)

   2 minmedium

   hipsinner thighs
10. 10

    Reclined Spinal Twist (Left)

    2 minlow

    spinelower back
11. 11

    Knees to Chest Circles

    22slow

    lower back
12. 12

    Reclined Figure Four (Right)

    3 minmedium

    gluteships
13. 13

    Reclined Figure Four (Left)

    2 minmedium

    gluteships
14. 14

    Knees to Chest Reset

    13slow

    lower back
15. 15

    Prone Half Frog (Right)

    2 minlow

    hipsinner thighs
16. 16

    Prone Half Frog (Left)

    3 minlow

    hipsinner thighs
17. 17

    Child's Pose (Balasana)

    54slow

    lower backhips
18. 18

    Seated Spinal Rounding / Hug

    2 minlow

    upper backspine
19. 19

    Seated Centering / Closing

    26slow

    full body

More Yoga Workouts

Workout 8

22 min · Mish Naidoo

Session 6

29 min · Petra Kapiciakova

Workout 3

24 min · Jessica Casalegno

Session 10

29 min · Mish Naidoo

Workout 3

26 min · Amelia Jane

Session 5

33 min · Petra Kapiciakova

Frequently Asked Questions