Release chronic tension and find deep, lasting relief with this comprehensive 40-minute therapeutic yoga routine for back pain. This class is perfect for beginners and focuses on stabilizing the pelvis, decompressing the spine, and increasing mobility with gentle, mindful movements.
Join us as we move through essential twists, forward bends, and back extensions designed to soothe lower back discomfort and strengthen your supportive core muscles.
**Full 40-Minute Sequence & Timestamps:**
* **0:00** Class Introduction & Prop Setup
* **0:38** Seated Spinal Twist (Symmetry Focus)
* **3:04** Seated Side Stretch (Lateral Lengthening)
* **5:25** Standing Posture: Shoulder Mobility & Rib Awareness
* **9:01** Flow: Chair Pose to Standing Forward Bend
* **11:20** Low Lunge Variations (Hip Flexor Release)
* **14:57** Therapeutic Heart Opening with Block
* **17:07** Cat/Cow Flow into Gentle Cobra
* **21:04** Standing Balance & Pelvic Alignment Awareness
* **26:03** Wide-Legged Standing Twist (Trunk Rotation)
* **28:20** Reclining Core & Single-Leg Work
* **30:00** Bridge Shoulder Stand for Spinal Support
* **32:24** Supine Spinal Twists (Deep Release)
* **36:13** Deep Relaxation / Savasana
**Props Suggested (but optional):** Blanket, Block.
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