Yoga for Lower Back Pain: Gentle 10-Minute Routine | Dr. Hansaji

Lower back pain is a common problem that can affect spinal mobility, muscle strength and everyday activities. Long hours of sitting, poor movement habits and muscular weakness can contribute to stiffness and discomfort. Gentle yoga and regular movement can help improve mobility, strengthen supporting muscles and make daily movements more comfortable. In this session, Hansaji guides you through a gentle yoga routine for lower back pain that you can practise regularly over three weeks. In this routine, you will learn: 1. Gentle movements to prepare the spine, hips and knees. 2. Yashtikasana for gently lengthening the body. 3. Marjariasana-Bitilasana to improve spinal mobility. 4. Pelvic tilts to activate the abdominal muscles. 5. Pavanmuktasana to ease tightness around the hips and lower back. 6. Setu Bandhasana and Shalabhasana to strengthen supporting muscles. 7. Bhujangasana for controlled back extension. 8. Supta Vakrasana to mobilise the hips and trunk. 9. Balasana and Shavasana for relaxation. Practice tips and precautions: 1. Begin with comfortable movements and gradually build your routine. 2. Practise for around 8–12 minutes, selecting the asanas that suit your body. 3. Breathe naturally and never force a stretch or movement. 4. Stop any movement that increases your pain. 5. This routine is intended for mild, uncomplicated lower back discomfort. If you have severe or unexplained pain, osteoporosis, a recent injury or pain travelling down your leg, consult a healthcare professional before practising. Regular and patient practice can help improve mobility, build strength and support better management of lower back discomfort. Remember, the aim is not to stretch more, but to move comfortably and strengthen your body gradually. Watch & Subscribe to our NEW TYI Shorts Channel! Get quick Yoga, Ayurveda & Wellness tips from Dr. Hansaji in easy-to-watch Shorts. 👉 Subscribe to TYI Shorts Official - https://bit.ly/4qRaQcP Visit our website at: https://theyogainstitute.org/ Download our New Meditation App - Nispand: Play Store: https://play.google.com/store/apps/details?id=com.nispand.com App Store: https://apps.apple.com/in/app/nispand-meditation-and-sleep/id1609608907 Sign up for our : 21 Days BLC - Evening - Online & On Campus – English https://theyogainstitute.org/21-days-better-living-course-batch-2 Register for our : 900 hrs TTC-3 Months TTC On Campus - English https://theyogainstitute.org/3-months-advanced-teacher-training-course Watch our all new videos on "" by clicking the link below: https://www.youtube.com/@theyogainstituteofficial Subscribe to our channels to stay updated: https://www.youtube.com/c/TheYogaInstituteHindi https://www.youtube.com/c/NispandMeditationApp https://www.youtube.com/c/theyogainstituteofficial https://www.instagram.com/hansajiyogendra/ https://www.facebook.com/theyogainstituteofficial https://www.instagram.com/theyogainstituteofficial/ https://www.linkedin.com/company/theyogainstituteofficial/ https://twitter.com/tyi_official https://open.spotify.com/show/0h999TAYNUabGmoe2w8DSs #backpain #lowerbackpain #drhansaji #theyogaInstitute Disclaimer: The information presented here is intended solely for educational purposes. Techniques and advice may vary based on individual contraindications. It is essential that yogic practices be performed under the supervision of a qualified yoga instructor. For severe health conditions, we would like to recommend you to join our The Yoga Institute's free yoga OPD samattvam for proper diagnosis and personalized solutions. Contact us on - +912226110506 Email id - info@theyogainstitute.org