Intermediate · 15 min
Lower Back II
Ease everyday lower-back tension with a balanced sequence for the back, pelvis, and hip flexors.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0130s
Power pose
Standing · Focus: posture, relaxation.
- 02
30sHug pose standing
Standing · Focus: upper back, relaxation.
- 03
30sChest opener standing
Standing · Focus: chest, shoulders, upper back.
- 04
30sRag doll
Standing · Focus: back, hamstrings.
- 0530s
Chest opener standing
Standing · Focus: chest, shoulders, upper back.
- 06
60sLunge
Floor · Focus: hip flexors, thighs.
- 07
60sChild's Pose
Floor · Focus: back, hips, shoulders.
- 08
30sCat-cow
Floor · Focus: back, abdomen.
- 09
30sDownward dog
Floor · Focus: hamstrings, calves, shoulders.
- 10
30sUpward dog
Floor · Focus: chest, abdomen, shoulders.
- 11
30sHero pose
Floor · Focus: thighs, ankles, hips.
- 12
60sSeated fold
Floor · Focus: hamstrings, back.
- 13
60sSeated straddle
Floor · Focus: inner thighs, hamstrings.
- 14
60sSeated straddle to side
Floor · Focus: sides, inner thighs, hamstrings.
- 15
30sKnees-to-Chest
Floor · Focus: lower back, hips.
- 16
60sLying figure four
Floor · Focus: hips, glutes.
- 1760s
Seated fold
Floor · Focus: hamstrings, back.
- 18
60sHappy baby
Floor · Focus: hips, inner thighs.
- 19
30sPlow
Floor · Focus: back, hamstrings, shoulders.
- 20
30sButterfly
Floor · Focus: hips, inner thighs.
- 2130s
Seated fold
Floor · Focus: hamstrings, back.
- 22
30sLie down
Floor · Focus: relaxation.
Step by step
How to do the routine.
Step 1 · 30 seconds
Power pose
- Stand tall with your feet shoulder-width apart.
- Place your hands on your hips and open your chest.
- Keep your chin level and breathe slowly.
Balance your weight evenly between both feet.
For less intensity, sit on a firm chair with your feet supported and your shoulders relaxed.
Step 2 · 30 seconds
Hug pose standing
- Stand comfortably with your feet shoulder-width apart.
- Cross your arms and rest your hands on opposite shoulders.
- Hug gently and breathe slowly.
Keep your knees soft and avoid hunching your shoulders.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 3 · 30 seconds
Chest opener standing
- Stand tall with your feet hip-width apart.
- Rest your hands behind your head, with elbows out to the sides.
- Gently draw your elbows back and lift your chest.
Keep your neck relaxed and avoid arching your lower back.
For less intensity, lower your arms and make the chest-opening movement smaller.
Step 4 · 30 seconds
Rag doll
- Stand with your feet hip-width apart and knees soft.
- Fold forward from your hips and hold opposite elbows.
- Let your head and arms hang comfortably.
Sway gently only if comfortable; keep your knees bent as needed.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 5 · 30 seconds
Chest opener standing
- Stand tall with your feet hip-width apart.
- Rest your hands behind your head, with elbows out to the sides.
- Gently draw your elbows back and lift your chest.
Keep your neck relaxed and avoid arching your lower back.
For less intensity, lower your arms and make the chest-opening movement smaller.
Step 6 · 60 seconds
Lunge
- Kneel and step one foot forward, with your knee above your ankle.
- Lift your torso and reach your arms overhead.
- Gently shift your hips forward, then release and change sides.
Use a cushion under your back knee and keep your chest lifted.
For less intensity, keep your hands on your hips and make the forward shift smaller. Cushion the kneeling knee.
Step 7 · 60 seconds
Child's Pose
- Kneel with your big toes together and knees comfortably apart.
- Sit your hips toward your heels and walk your hands forward.
- Rest your forehead on the mat and breathe slowly.
Use a cushion under your forehead or between your hips and heels if needed.
For less intensity, bring your knees closer together and support your forehead with a folded blanket.
Step 8 · 30 seconds
Cat-cow
- Start on hands and knees, with wrists under shoulders and knees under hips.
- Inhale as you gently lower your belly and lift your chest.
- Exhale as you round your back and lower your head.
- Repeat slowly with your breathing.
Use a comfortable range without forcing either curve.
For less intensity, use a smaller spinal movement or try the movement seated on a chair.
Step 9 · 30 seconds
Downward dog
- Start on hands and knees, with hands under shoulders.
- Tuck your toes and lift your hips up and back.
- Press through your palms and lengthen your spine.
Keep your knees bent if needed; your heels do not need to reach the floor.
For less intensity, bend your knees and keep both feet down.
Step 10 · 30 seconds
Upward dog
- Lie face down with your palms beside your lower ribs.
- Press through your hands and the tops of your feet to lift your chest.
- Straighten your arms as comfortable, lifting your thighs from the mat.
Keep your shoulders away from your ears and avoid pinching your lower back.
For less intensity, keep your thighs down and lift your chest only a little, using a low cobra position.
Step 11 · 30 seconds
Hero pose
- Kneel with your knees together and feet just outside your hips.
- Lower your hips between your heels onto the floor or a cushion.
- Sit tall and rest your hands on your thighs.
Raise your seat with a cushion if sitting low strains your knees.
For less intensity, sit higher on a firm cushion and pad your knees. Choose a chair if kneeling is uncomfortable.
Step 12 · 60 seconds
Seated fold
- Sit with your legs extended in front of you.
- Hinge forward from your hips and reach toward your shins or feet.
- Pause at a comfortable stretch and breathe.
Keep your knees soft and lengthen your back instead of forcing the fold.
For less intensity, sit on a folded blanket, bend your knees slightly, and make the lean smaller.
Step 13 · 60 seconds
Seated straddle
- Sit with your legs comfortably apart in a V.
- Keep your toes pointing upward and place your hands ahead of you.
- Hinge forward from your hips as far as comfortable.
Lengthen your back rather than reaching farther by rounding it.
For less intensity, sit on a folded blanket, bend your knees slightly, and make the lean smaller.
Step 14 · 60 seconds
Seated straddle to side
- Sit with your legs comfortably apart and toes pointing upward.
- Lean toward one leg and slide your hand along it.
- Return to center and repeat on the other side.
Keep both hips on the floor and use a comfortable reach.
For less intensity, sit on a folded blanket, bend your knees slightly, and make the lean smaller.
Step 15 · 30 seconds
Knees-to-Chest
- Lie on your back with your knees bent.
- Bring both knees toward your chest and hold your shins.
- Keep your head resting on the mat and breathe slowly.
Use a gentle hug rather than pulling hard.
For less intensity, hold behind your thigh and bring the knee in only partway.
Step 16 · 60 seconds
Lying figure four
- Lie on your back with your knees bent and feet flat.
- Cross one ankle over the opposite thigh.
- Hold behind the supporting thigh and gently draw it toward you.
- Release and repeat on the other side.
Keep the crossed foot flexed and your head on the mat.
For less intensity, leave the supporting foot on the floor.
Step 17 · 60 seconds
Seated fold
- Sit with your legs extended in front of you.
- Hinge forward from your hips and reach toward your shins or feet.
- Pause at a comfortable stretch and breathe.
Keep your knees soft and lengthen your back instead of forcing the fold.
For less intensity, sit on a folded blanket, bend your knees slightly, and make the lean smaller.
Step 18 · 60 seconds
Happy baby
- Lie on your back and bring your knees toward your chest.
- Hold the outside edges of your feet, with soles facing upward.
- Let your knees open and draw them gently toward the floor.
Keep your head and lower back resting on the mat.
For less intensity, hold behind your thighs instead of reaching for your feet.
Step 19 · 30 seconds
Plow
- Lie on your back with your arms beside you.
- With control, lift your legs and hips and support your back with your hands.
- Guide your feet overhead only as far as you can comfortably control.
- Lower your spine slowly to come out.
Keep your head still and your weight across your shoulders, not your neck.
For less intensity, keep your hips on the floor and rest your legs up a wall instead.
Step 20 · 30 seconds
Butterfly
- Sit tall and bring the soles of your feet together.
- Hold your feet or ankles and let your knees open to the sides.
- Breathe slowly without pressing your knees down.
Move your feet farther from your hips for a gentler stretch.
For less intensity, support your knees with cushions and move your feet farther from your hips.
Step 21 · 30 seconds
Seated fold
- Sit with your legs extended in front of you.
- Hinge forward from your hips and reach toward your shins or feet.
- Pause at a comfortable stretch and breathe.
Keep your knees soft and lengthen your back instead of forcing the fold.
For less intensity, sit on a folded blanket, bend your knees slightly, and make the lean smaller.
Step 22 · 30 seconds
Lie down
- Lie on your back with arms beside you and legs comfortable.
- Let your palms face upward and relax your shoulders.
- Breathe naturally and soften your body from head to toe.
Return your attention to your breathing whenever your mind wanders.
For less intensity, bend your knees or place a cushion beneath them for support.
Keep moving
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