Yoga for Back Pain Relief Course

Day 1-10: GENTLE MOVEMENTS AND ALIGNMENT

Day 1-3: Introduction to yoga, gentle stretching, and focus on proper alignment.

Day 4-6: Sun Salutations (Surya Namaskar) with modifications for back pain relief.

Day 7-10: Seated poses and forward bends to gently stretch the back and hamstrings.

Day 11-30: STRENGTHENING AND CORE STABILITY

Day 11-15: Core-strengthening poses like Boat Pose, Plank, and Bird Dog.

Day 16-20: Strengthen the back muscles with poses like Cobra Pose and Locust Pose.

Day 21-25: Focus on hip-opening poses like Pigeon Pose and Butterfly Pose to relieve tension in the lower back.

Day 26-30: Incorporate gentle twists like Supine Spinal Twist and Seated Spinal Twist to increase spinal mobility.

Day 31-60: FLEXIBILITY AND PAIN REDUCTION

Day 31-35: Deepen flexibility with gentle backbends like Bridge Pose and Camel Pose.

Day 36-40: Practice restorative yoga poses like Legs-up-the-Wall and Supported Child's Pose for relaxation and pain relief.

Day 41-45: Incorporate gentle inversions like Downward Dog and Supported Shoulder Stand to decompress the spine.

Day 46-50: Focus on hamstring stretches like Standing Forward Fold and Reclining Hand-to-Big-Toe Pose to relieve tension in the lower back.

Day 51-55: Explore gentle twists like Supine Twist and Revolved Triangle Pose to improve spinal mobility and relieve discomfort.

Day 56-60: Deepen your practice with longer holds in poses that provide relief and promote relaxation.

Day 61-90: MINDFULNESS AND INTEGRATION

Day 61-70: Practice mindfulness meditation and breathing exercises to reduce stress and promote relaxation.

Day 71-80: Incorporate gentle backbends, twists, and stretches that have provided the most relief throughout the program.

Day 81-90: Continue with the poses and practices that resonate with you the most, while emphasizing consistency and self-care.