16 Essential Yoga Poses for Back Care – Weekly Intermediate Class 438

This 40-minute class presents a clear and accessible approach to relieving stiffness and discomfort in the back. It is designed for those who may feel restricted in their movement due to prolonged sitting, general tightness, reduced mobility, or the accumulated effects of daily posture and activity.

Using a carefully structured sequence of 16 essential poses, the class works progressively to create space in the spine, improve mobility through the hips and legs, and reduce unnecessary strain on the lower back. Supported standing poses help to establish healthy postural reference points, while gentle twists improve spinal mobility and simple back extension work through Chatushpadasana introduces safe and effective spinal extension.

Supine poses are incorporated throughout to release tension in the hips, adductors, and hamstrings—areas that can strongly influence how the lower back feels and functions. Gentle traction-based variations help to reduce compression in the lumbar spine, while supported restorative poses encourage the muscles surrounding the spine to gradually release and soften.

The sequence is presented in a way that is accessible to newer students and requires only minimal equipment. A chair is used in parts of the class, though a simple domestic chair will provide suitable support.

This class serves both as a complete standalone practice and as a practical starting point for a more structured approach to back care. It can be repeated regularly to build confidence, improve mobility, and prepare for the longer and more detailed classes that follow within the broader program.