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    Back Care Stretch

    Back Care Stretch

    Yoga & Mobility
    Beginner
    3 routines

    Beginner-friendly yoga sequence to relieve back tension and improve mobility with gentle spinal movements, hip openers, and supportive holds. Home-friendly; approx. 30–40 minutes.

    Routines

    Day 1 — Gentle Decompression

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

    Beginner
    28 mins
    26 Kcal
    Half Sun Salutation

    Half Sun Salutation

    2 sets
    1 reps
    30s rest
    Cat pose

    Cat pose

    2 sets
    1 reps
    30s rest
    Cow Yoga Pose Bitilasana

    Cow Yoga Pose Bitilasana

    2 sets
    1 reps
    30s rest
    Child Pose

    Child Pose

    2 sets
    1 reps
    30s rest
    Thread the Needle Pose

    Thread the Needle Pose

    2 sets
    1 reps
    30s rest
    Puppy Pose

    Puppy Pose

    2 sets
    1 reps
    30s rest
    Downward Facing Dog

    Downward Facing Dog

    2 sets
    1 reps
    30s rest
    Legs-up The Wall Yoga Pose

    Legs-up The Wall Yoga Pose

    2 sets
    1 reps
    30s rest
    Corpse Pose

    Corpse Pose

    1 sets
    1 reps
    30s rest

    Day 2 — Hips & Hamstrings Relief

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

    Beginner
    28 mins
    26 Kcal
    Mountain Pose

    Mountain Pose

    2 sets
    1 reps
    30s rest
    Swaying Palm Tree Yoga Pose

    Swaying Palm Tree Yoga Pose

    2 sets
    1 reps
    30s rest
    High Lunge

    High Lunge

    2 sets
    1 reps
    30s rest
    Low Lunge

    Low Lunge

    2 sets
    1 reps
    30s rest
    Standing Forward Bend Uttanasana

    Standing Forward Bend Uttanasana

    2 sets
    1 reps
    30s rest
    Pyramid Pose

    Pyramid Pose

    2 sets
    1 reps
    30s rest
    Lying Single Leg Hamstring Stretch against Wall

    Lying Single Leg Hamstring Stretch against Wall

    2 sets
    1 reps
    30s rest
    Standing Knee to Chest Stretch

    Standing Knee to Chest Stretch

    2 sets
    1 reps
    30s rest
    Seated Forward Bend Stretch on a Chair

    Seated Forward Bend Stretch on a Chair

    1 sets
    1 reps
    30s rest

    Day 3 — Gentle Strength & Rotation

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

    Beginner
    25 mins
    25 Kcal
    Mountain Pose

    Mountain Pose

    2 sets
    1 reps
    30s rest
    Tiger Yoga Pose

    Tiger Yoga Pose

    2 sets
    1 reps
    30s rest
    Bridge Pose Setu Bandhasana

    Bridge Pose Setu Bandhasana

    2 sets
    1 reps
    35s rest
    Seated Rotation Stretch

    Seated Rotation Stretch

    2 sets
    1 reps
    30s rest
    Thread the Needle Pose

    Thread the Needle Pose

    2 sets
    1 reps
    30s rest
    Standing Figure Four Pose

    Standing Figure Four Pose

    2 sets
    1 reps
    30s rest
    Child to Cobra Pose

    Child to Cobra Pose

    2 sets
    1 reps
    35s rest
    Crocodile Yoga Pose

    Crocodile Yoga Pose

    1 sets
    1 reps
    30s rest
    Back to Yoga & Mobility

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