10-Minute Yoga Routine that Stretches Your Back

Soothe your spine and beat back pain with these yoga poses.

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One major benefit of yoga goes beyond fitness: It can ease tension in both the mind and body. We feel a lot of our tension in the back, particularly the shoulders and hips, and certain yoga poses can open up and stretch out those muscles to alleviate any aches you’re having from stress. Plus, by focusing on your breathing, you might shake off a little mental tension as well.

In this episode of Flow, yoga instructor Faith Hunter provides several poses that help to stretch out your spine and ease tension. This routine starts with guided meditation to set your intentions, and then the stretches that follow take place entirely on the floor.  

This yoga routine is also perfect for beginners, as it will help you increase your range of motion to prepare for more challenging moves. However, even if you’re an expert yogi, you can still enjoy this routine to destress and fight back pain after a hectic day at the office.

This yoga series to stretch your back includes the following poses:

- Spinal Flexion

- Seated Spinal Twist

- Half Cow Pose

- Janu Sirsasana (Head-to-Knee Forward Fold)

- Bound Angle Pose

As the moves progress, you should feel the back becoming increasingly less tight. You may not be able to reach as deep of a stretch as Faith does, but if you can feel the stretch, you’re doing it right.

To continue learning the basic yoga poses, try this 10-minute yoga sequence for beginners.