Lower Back Friendly Mobility — 50 Min

A 50-minute beginner yoga session focused on lower back friendly mobility. Follow the timed pose sequence at a comfortable pace; modifications and breaks are en

Duration

50 min

Difficulty

beginner

Equipment

yoga mat

Muscle groups

back, core, full-body, glutes, hips

Exercises

1. 1. Box Breathing

   1 sets · 6 min total (both sides where applicable) reps

   Breathe slowly and evenly; avoid holding the breath if uncomfortable. Move without pain; breathe normally.

2. 2. Cat-Cow

   1 sets · 5 min total (both sides where applicable) reps

   On hands and knees, alternate spinal extension and flexion with slow breaths. Move without pain; breathe normally.

3. 3. Bird Dog

   1 sets · 5 min total (both sides where applicable) reps

   From tabletop extend opposite arm and leg without twisting hips; alternate. Move without pain; breathe normally.

4. 4. Child’s Pose

   1 sets · 5 min total (both sides where applicable) reps

   Sit hips toward heels, extend arms, and breathe into the back ribs. Move without pain; breathe normally.

5. 5. Sphinx Pose

   1 sets · 5 min total (both sides where applicable) reps

   Rest forearms on floor, lengthen spine, and keep glutes soft. Move without pain; breathe normally.

6. 6. Bridge Pose

   1 sets · 5 min total (both sides where applicable) reps

   Press feet into mat and lift hips while keeping knees aligned. Move without pain; breathe normally.

7. 7. Figure-Four Stretch

   1 sets · 5 min total (both sides where applicable) reps

   Cross ankle over opposite thigh and draw legs toward chest; switch. Move without pain; breathe normally.

8. 8. Supine Twist

   1 sets · 5 min total (both sides where applicable) reps

   Lie down, lower knees to one side, and turn head comfortably; switch sides. Move without pain; breathe normally.

9. 9. Savasana

   1 sets · 9 min total (both sides where applicable) reps

   Lie comfortably on your back and allow breathing to return to normal. Move without pain; breathe normally.