Back Care Stretch

Easy flows and supportive holds to unload the spine and ease stiffness.

1. Half Sun Salutation

   2 sets

   1 reps

   30s rest

2. Cat pose

   2 sets

   1 reps

   30s rest

3. Cow Yoga Pose Bitilasana

   2 sets

   1 reps

   30s rest

4. Child Pose

   2 sets

   1 reps

   30s rest

5. Thread the Needle Pose

   2 sets

   1 reps

   30s rest

6. Puppy Pose

   2 sets

   1 reps

   30s rest

7. Downward Facing Dog

   2 sets

   1 reps

   30s rest

8. Legs-up The Wall Yoga Pose

   2 sets

   1 reps

   30s rest

9. Corpse Pose

   1 sets

   1 reps

   30s rest

Open the front of hips and lengthen hamstrings to reduce low-back strain.

1. Mountain Pose

   2 sets

   1 reps

   30s rest

2. Swaying Palm Tree Yoga Pose

   2 sets

   1 reps

   30s rest

3. High Lunge

   2 sets

   1 reps

   30s rest

4. Low Lunge

   2 sets

   1 reps

   30s rest

5. Standing Forward Bend Uttanasana

   2 sets

   1 reps

   30s rest

6. Pyramid Pose

   2 sets

   1 reps

   30s rest

7. Lying Single Leg Hamstring Stretch against Wall

   2 sets

   1 reps

   30s rest

8. Standing Knee to Chest Stretch

   2 sets

   1 reps

   30s rest

9. Seated Forward Bend Stretch on a Chair

   1 sets

   1 reps

   30s rest

Stability for the core and spine with easy rotations and back-friendly holds.

1. Mountain Pose

   2 sets

   1 reps

   30s rest

2. Tiger Yoga Pose

   2 sets

   1 reps

   30s rest

3. Bridge Pose Setu Bandhasana

   2 sets

   1 reps

   35s rest

4. Seated Rotation Stretch

   2 sets

   1 reps

   30s rest

5. Thread the Needle Pose

   2 sets

   1 reps

   30s rest

6. Standing Figure Four Pose

   2 sets

   1 reps

   30s rest

7. Child to Cobra Pose

   2 sets

   1 reps

   35s rest

8. Crocodile Yoga Pose

   1 sets

   1 reps

   30s rest