Session 7

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

   Centering and Breath Awareness

   3 minlow

   full bodychest
2. 2

   Bridge with Pillow Squeeze

   2 minmedium

   glutesinner thighs
3. 3

   Bridge with Strap Resistance

   3 minmedium

   glutesouter thighs
4. 4

   Supine Knees to Chest

   17slow

   lower backhips
5. 5

   Side Lying Leg Series (Left Side)

   55shigh

   glutesouter thighs
6. 6

   Side Lying Leg Series (Right Side)

   2 minhigh

   glutesouter thighs
7. 7

   Puppy Pose (Uttana Shishosana)

   2 minlow

   shouldersupper back
8. 8

   Cat Pose (Counter Stretch)

   19slow

   spineupper back
9. 9

   Thread the Needle (Right)

   2 minlow

   shouldersupper back
10. 10

    Cat Pose (Counter Stretch)

    18slow

    spineupper back
11. 11

    Thread the Needle (Left)

    2 minlow

    shouldersupper back
12. 12

    Cat Pose (Counter Stretch)

    18slow

    spineupper back
13. 13

    Seated Side Stretch (Right)

    33slow

    spineshoulders
14. 14

    Seated Side Stretch (Left)

    34slow

    spineshoulders
15. 15

    Dynamic Seated Side Stretches

    38slow

    spinelower back
16. 16

    Neck and Shoulder Rolls

    16slow

    neckshoulders
17. 17

    Seated Forward Fold (Paschimottanasana)

    2 minmedium

    hamstringslower back
18. 18

    Seated Counter Stretch (Round Back)

    35slow

    upper backspine
19. 19

    Head-to-Knee Forward Bend (Right Leg Extended)

    2 minlow

    hamstringslower back
20. 20

    Seated Spinal Twist (Left)

    50slow

    spineneck
21. 21

    Head-to-Knee Forward Bend (Left Leg Extended)

    2 minlow

    hamstringslower back
22. 22

    Seated Spinal Twist (Right)

    56slow

    spineneck
23. 23

    Seated Counter Stretch (Round Back)

    44slow

    upper backspine
24. 24

    Dynamic Bird Dog

    58smedium

    corelower back
25. 25

    Static Bird Dog Hold (Right Leg, Left Arm)

    18smedium

    corelower back
26. 26

    Static Bird Dog Hold (Left Leg, Right Arm)

    14smedium

    corelower back
27. 27

    Child's Pose (Balasana)

    38slow

    lower backhips
28. 28

    Child's Pose Side Stretch (Right)

    37slow

    upper backshoulders
29. 29

    Child's Pose Side Stretch (Left)

    43slow

    upper backshoulders
30. 30

    Supine Knees to Chest

    13slow

    lower backhips
31. 31

    Equal Breathing (Sama Vritti)

    2 minlow

    full bodychest
32. 32

    Savasana / Relaxation

    59slow

    full body
33. 33

    Full Body Stretch

    18slow

    full body

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Frequently Asked Questions