Back Care Foundations: A 6-Class Yoga Program

A progressive six-class Iyengar Yoga program designed to improve spinal mobility, reduce back stiffness, and support long-term back health through clear, structured practice.

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Classes Available

Intermediate
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Yoga For Back Pain Relief: Traction, Space, Support – Weekly Intermediate Class 387

60 Min

Focus

This 60-minute class is designed to support spinal health while offering a safe, effective practice for those experiencing lower back discomfort. Originally developed for a student recovering from a back spasm, the sequence includes a carefully curated blend of poses...

Key Poses

Utthita hasta padangusthasana, supta padangusthasana, chair malasana.

Equipment

Mat, chair, bolster, 3 blankets, 2 blocks, belt.
Intermediate
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Back Care Sequence for Stiffness and Pain Relief – Weekly Intermediate Class 398

35 Min

Focus

This 35-minute class offers an accessible and effective approach to relieving stiffness and easing pain in the back. Designed for a wide range of experience levels, it’s especially well-suited to those with limited flexibility or mobility. The sequence includes gentle,...

Key Poses

Adho mukha virasana, supta padangusthasana, pavanamukthasana, prone savasana.

Equipment

Mat, chair, blanket, 2 blocks, belt.
Intermediate
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Ongoing Back Care – Weekly Intermediate Class 417

50 Min

Focus

This class offers an accessible, repeatable sequence designed to support long-term spinal health. It brings together essential yoga poses that gently create space in the lower back, reduce lumbar compression, and improve mobility throughout the spine. You will explore practical...

Key Poses

Chair twists, chair malasana, pavanamuktasana.

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt.
Intermediate
Start Class

Essential Poses for Spinal Health – Weekly Intermediate Class 381

45 Min

Focus

This class explores how yoga can support and enhance spinal health, both as a preventative measure and as a means of addressing common spinal issues. A well-functioning spine is essential for overall well-being, yet pain and stiffness are often seen...

Key Poses

Adho mukha virasana, trikonasana, parsvottanasana, paschimottanasana.

Equipment

Mat, chair, blanket.
Intermediate
Start Class

Gentle Twists For Mobility and Spinal Health – Weekly Intermediate Class 413

45 Min

Focus

This class features a selection of gentle foundational twists that are ideally suited to people with ageing or stiff bodies, as well as anyone wanting to consolidate the essential principles of twisting poses. Twists help to enhance spinal mobility, reduce...

Key Poses

Parivrtta trikonasana, chair twists, bharadvajasana.

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks.
Intermediate
Start Class

Seated Poses & Forward Bends for a Healthy Back – Weekly Intermediate Class 378

45 Min

Focus

This class takes a back-care approach to seated poses and forward bends, making it particularly beneficial for those dealing with lower back tightness or hamstring stiffness. With an emphasis on therapeutic techniques, the session helps prevent strain on the lumbar...

Key Poses

Virasana, sukhasana, janu sirsasana, triang mukhaikapada paschimottanasana, upavistha konasana, paschimottanasana.

Equipment

Mat, 3 blankets, 2 blocks, belt.

Course Overview

Description

This six-class program presents a clear and progressive Iyengar Yoga approach to improving spinal health and relieving back stiffness. Designed for beginners through to experienced students, the course combines accessible foundational practices with more detailed therapeutic sequences that help create space in the spine, improve mobility through the hips and legs, and reduce unnecessary strain on the lower back. Throughout the program, you will explore gentle standing poses, supported forward bends, accessible twists, restorative positions, and carefully selected back extensions that work together to improve posture, release muscular tension, and build greater stability and resilience in the back body. Each class builds upon the previous one, creating a structured pathway that can be followed progressively or returned to as an ongoing home practice for long-term back care and spinal wellbeing.

Who is this course for?

  • Those experiencing back stiffness, postural tension, or mild lower back discomfort
  • Beginners looking for a clear and accessible introduction to yoga for back care
  • Students wanting a structured, progressive approach to improving spinal mobility and support
  • Anyone seeking an ongoing home practice to maintain long-term back health and wellbeing

How will this course help?

  • Improve spinal mobility and reduce stiffness through progressive, carefully sequenced yoga poses
  • Release tension in the hips, hamstrings, and back muscles that can contribute to spinal strain
  • Develop better postural awareness and support for everyday movement and activity
  • Build a sustainable home practice for ongoing back care, mobility, and long-term spinal health

What do I get from this course?

  • Six progressively structured Iyengar Yoga classes focused on back care and spinal health
  • A guided approach combining standing poses, twists, forward bends, restorative work, and gentle back extensions
  • Clear, detailed instruction suitable for beginners through to experienced students
  • Ongoing access through your Yoga Selection membership alongside hundreds of other classes and courses

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