Yoga Sequence Builder for Yoga Teachers

Yoga Sequence for Back Pain - Beginner Yoga Sequence for Lower Back Aches and Stiffness

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Yoga Sequence for Back Pain - Beginner Yoga Sequence for Lower Back Aches and Stiffness: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Corpse Pose Variation Knees Bent (Savasana Variation Knees Bent)
    A. Let us start by lying down on the back on the mat in supine pose.

    B. Bring the legs close to your body by bending at the knees and placing the feet close to the buttocks.

    C. Here breath expanding the abdominal muscles and contracting them taking the focus to the lower back and watch the movement.

    D. With arms placed close to the body , begin slow breathing with eyes closed making sure the neck and shoulders are comfortable. Remain here for 6 breaths.
  • Happy Baby Pose (Ananda Balasana)
    A. Release from the Corpse Pose Variation and now bring the knees up and close to you lifting the legs.

    B. Inhale and as you exhale hold the toes with your hand and press the knees and thighs close to your chest putting pressure on the lower back.

    C. This pose with its stretch at the inner thighs and lower hip will tighten the muscles thus giving the lower back a good support.

    D. Remain here for about 8 breaths or as per your comfort. If 8 breaths is difficult, then release from the pose, relax and go into the pose again.
  • Wind Release Pose (Pawanmuktasana)
    A. From Happy Baby Pose, bring the knees together with feet of the floor and press them close to your tummy and chest.

    B. With an exhalation press the thighs close to the upper and lower abdomen and bring the hands around the knees interlocking the fingers.

    C. Watch the breath here and the deeper the pressing of the legs and thighs , the more pressure on the lower back.

    D. Remain for around 8 breaths pushing the tummy with every inhalation.

    E. Though this is a pose to release the Wind , sometimes unwanted gas in our abdominal area too cause stiffness in the lower back and hip.
  • Reclining Eagle Spinal Twist Pose (Supta Parivrtta Garudasana)
    A. Release from Pavan Muktasana, and stretch the legs out and relax the entire back and body.

    B. After taking few breaths here, bring the left leg up bending at the knees and place it above the right leg interlocking the left ankle behind the right calf.

    C. Take a few breaths here by holding on to the left knee which is on the floor with the right hand and look towards the left turning your head.

    D. The stretch at the lower back and lower hip on the left is to be felt and with 8 rounds of breathing here work on stretching deeper thus opening the back muscles.

    E. Ensure the hip is not turned to much towards the right and remains close to the floor.
  • Reclining Eagle Spinal Twist Pose (Supta Parivrtta Garudasana)
    A. Repeat this with the right leg over the left leg interlocking the right ankle behind the left calf.

    B. Twisting the right hip , bring the head and turn towards the right working on the stretch with easy flow of breath.

    C. Remain here for about 8 breaths feeling the stretch at the right lower back and hip.
  • Half Plough Pose (Ardha Halasana)
    A. After the twisting of the lower back in the Reclining Eagle Spinal Twist pose, relax the legs and stretch them out on the floor and bring the body at ease.

    B. Taking a breath and as you exhale bring the legs at 90 degrees ensuring the entire back is close to the floor and with pressure at the abdominal muscles stay in this pose for about 6 breaths.

    C. Initially it would be difficult to bring the legs straight, so one can bend at the knees a bit and there would be shivering , but one will get out of this with practice.

    D. This pose works on the lower back directly, and so if it is hard for the back then one can avoid this, else one can stay for few breaths and repeat it again after releasing the pose.
  • Bridge Pose Variation Hands Support (Setubandha Sarvangasana Variation Hands Support)
    A. Bring the back to relax with legs bent at the knees and remain for a few breaths here.

    B. Inhale and as you exhale raise the entire lower body upwards including the upper back and thighs off the floor.

    C. Exhale completely and balance the body on your shoulders and head and feet on floor.

    D. You could use your arms and wrist to support your hip and bring that stretch deeper moving upwards raising the pelvic and chest upwards.

    E. Get into normal breathing and if comfortable tighten the pose with exhalation and stay here for 6 breaths or as per the comfort of the body.

    F. This lifting of the lower back brings in stretch at the thighs and hip muscles thus giving the support for a better back.

    G. Release with exhalation by bringing the upper back on the floor and slowly placing the lower back down completely and relax the neck and shoulders. Bring the body flat on the floor with knees bent.
  • Fish Pose (Matsyasana)
    A. After releasing from Setubandha Sarvangasana, stretch the legs out in front of you and relax for a few breaths.

    B. Stretch the arms out and expand the body pulling the legs downwards and neck and head upwards and repeat this for three breaths.

    C. Inhale and place the palms close to your shoulders near your ears with fingers pointed inwards and wrist point outwards with elbows bent. Exhale completely here.

    D. With another inhalation raise the shoulders, neck and entire back from the floor pressing the palms on the floor and place the crown of the head on the floor bringing the chin up and creating a back bend with the neck. Exhale once in the pose.

    E. Breath keeping in mind the middle back and the shoulders, and take the pose up to 6 breaths if possible else release when uncomfortable. Remain placing the arms on the thighs or on the floor close to your hip with elbows bend.

    F. To release, inhale and exhale lifting the head off the floor and place it carefully releasing the shoulders and relax.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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