Session 6

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 Ribcage Breathing

   2 minlow

   chestspine
2. 2

   Shoulder Rolls

   13slow

   shouldersupper back
3. 3

   Seated Triceps Stretch (Right)

   53slow

   tricepsshoulders
4. 4

   Seated Shoulder Cross-Body Stretch (Right)

   41slow

   shouldersupper back
5. 5

   Seated Triceps Stretch (Left)

   2 minlow

   tricepsshoulders
6. 6

   Seated Shoulder Cross-Body Stretch (Left)

   2 minlow

   shouldersupper back
7. 7

   Neck Rolls

   17slow

   neck
8. 8

   Strap Shoulder Flossing

   2 minmedium

   shoulderschest
9. 9

   Rest

   19slow

   full body
10. 10

    Static Strap Chest Opener (Descending)

    2 minmedium

    chestshoulders
11. 11

    Rest

    9slow

    full body
12. 12

    Static Strap Chest Opener (Ascending)

    52smedium

    chestshoulders
13. 13

    Seated Cat Stretch (Static)

    20slow

    spineupper back
14. 14

    Seated Cat-Cow

    39slow

    spinecore
15. 15

    Seated Upward Salute

    34slow

    armsshoulders
16. 16

    Seated Cactus Arms / Lat Pulldowns

    2 minmedium

    upper backshoulders
17. 17

    Seated Torso Circles

    49slow

    spinehips
18. 18

    Hero Pose Chest Opener with Strap

    2 minmedium

    chestshoulders
19. 19

    Bird-Dog Hold (Right Side)

    25smedium

    coreglutes
20. 20

    Bird-Dog Hold (Left Side)

    25smedium

    coreglutes
21. 21

    Cat Pose (Static)

    16slow

    spineupper back
22. 22

    Bird-Dog Crunches (Right Side)

    56smedium

    coreglutes
23. 23

    Bird-Dog Crunches (Left Side)

    56smedium

    coreglutes
24. 24

    Child's Pose

    1 minlow

    hipslower back
25. 25

    Baby Cobra (Back Strength Focus) - Round 1

    40smedium

    lower backupper back
26. 26

    Rest

    10slow

    full body
27. 27

    Baby Cobra (Back Strength Focus) - Round 2

    28smedium

    lower backupper back
28. 28

    Rest

    8slow

    full body
29. 29

    Cobra with Twist

    39smedium

    spinelower back
30. 30

    Prone Windshield Wipers

    22slow

    lower backhips
31. 31

    Happy Baby Pose

    52slow

    hipslower back
32. 32

    Knees-to-Chest Pose

    14slow

    lower backhips
33. 33

    Savasana

    4 minlow

    full body

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Frequently Asked Questions