Session 4 is a gentle yoga workout led by Petra Kapiciakova on StarFit. It contains 24 exercises and lasts 28 minutes, targeting core, chest, lower_back, spine, pelvic_floor, full_body, hip_flexors, quads, inner_thighs, hips, shoulders, glutes, hamstrings, neck.
Session 4
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.
Workout Details
Duration
27:58
Energy Level
gentle
Exercises
24
Category
Yoga
Target Areas
What's Inside
24 exercises · 28 min
Petra Kapiciakova
Form-Focused
Exercises in This Workout
- 1Diaphragmatic Breathing2 minlowcorechest
- 2Pelvic Tilts3 minlowlower backcore
- 3Rest15slowfull body
- 4Heel Slides59slowcorelower back
- 5Single Leg Extension with Lift2 minmediumcorequads
- 6Isometric Leg Hold (Right Leg)36smediumcorequads
- 7Isometric Leg Hold (Left Leg)47smediumcorequads
- 8Rest24slowfull body
- 9Toe Taps (Tabletop)2 minmediumcorelower back
- 10Static Tabletop Hold23smediumcorelower back
- 11Rest25slowfull body
- 12Internal Rotation Toe Taps (V-Shape)45shighcoreinner thighs
- 13Static V-Shape Hold20shighcoreinner thighs
- 14Rest11slowfull body
- 15Dead Bug2 minmediumcoreshoulders
- 16Rest22slowfull body
- 17Supported Bridge with Pillow Squeeze - Round 143smediumglutesinner thighs
- 18Rest24slowfull body
- 19Supported Bridge with Pillow Squeeze - Round 22 minmediumglutesinner thighs
- 20Rest19slowfull body
- 21Supported Bridge with Pillow Squeeze - Round 32 minmediumglutesinner thighs
- 22Rest44slowfull body
- 23Windshield Wipers2 minlowlower backhips
- 24Savasana6 minlowfull bodyspine
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Frequently Asked Questions
How long is Session 4?
This workout is 28 minutes long and includes 24 exercises. It is a gentle intensity Yoga workout led by Petra Kapiciakova.
What body parts does this workout target?
This workout targets core, chest, lower back, spine, pelvic floor, full body.
Do I need equipment for this workout?
No equipment needed. This is a bodyweight workout you can do at home.
Is this workout suitable for beginners?
Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.