BACK PAIN

LYING ON A BED
1. Seal press ups
2. Bilateral knee hug progressing to chin tucks
3. Iron cross -spine mobilisation
4. Hip bridges with hold Back

SEATED
1. Cat/Cow (4 x)
2. Isometric Abdominal holds (4 x)
3. Single Knee Lifts and hold (30 sec) Rt & Lt 2 sets
4. Tricep Lifts (4 x)
5. Figure 4 Pose Rt & Lt
6. Quad stretch Rt & Lt
7. Hand Assisted Knee lift for SI Joint Alignment Rt & Lt
8. Waist Twists Back

LYING DOWN
1. Pump Feet
2. Walk heels in and March on bed
3. Windshield Wiper Knees
4. Draw on knee Hold both sides
5. Lying flat with knees bent. Abdominal crunches lifting nose and shoulders to ceiling (4 x)
6. Bridge Pose (2 x)
7. Figure 4 on back both sides
SEATED
8. Sit on edge of bed and Peddle feet
9. Cat/Cow (3 x)
10. Elbows Shoulder Height and Waist Twist side to side (4 x) Back

STANDING
1. Cat/Cow (3 x)
2. Ab Contractions (4 x)
3. Single Knee Lift Hold both sides
4. Shoulder Drops (8 x) both sides
5. Hip Flexor Stretch with Glut Tuck both sides
6. Hip Hinges/Squats (4 x)
7. Staggered Leg bend and Pick up both sides
8. Elbows Shoulder Height and Waist Twist side to side (4 x) Back

STANDING
1. Cat/Cow (3 x)
SEATED ON BED
2. Cat/Cow (3 x)
3. Side Plank on elbow and knee both sides
LYING FLAT ON BACK
4. Windshield Wiper Knees
5. Lying flat with knees bent. Abdominal crunches lifting nose and shoulders to ceiling (4 x)
6. Draw on knee in Hold both sides
7. Figure 4 both sides
8. Relaxation Breathing Back

SEATED GOOD POSTURE
1. Breathing
2. Unilateral knee hug
3. Cat cow
4. Isometric core engaging
5. Tricep raise
6. Oblique leans
7. Spinal twist
8. Single leg lift
STANDING
9. Oblique leans
10. Spinal twist
11. Single leg lift
12. Safely reaching down to the floor - tipping bird
13. Safely reaching down to the floor - squat
14. Safely reaching down to the floor - lunge
15. Calf stretch
16. Hip flexor stretch Back

STANDING BY BED
1. Cat cow
SEATED
2. Cat cow
3. Side plank on bed
LYING DOWN (SUPINE)
4. Foot paddle
5. Wind screen wipers
6. Gentle abdominal crunch
7. Full body stretch
8. Unilateral knee hug
9. Hamstring stretch
10. Figure of 4 glute stretch
11. Relaxation Back

LYING DOWN (SUPINE)
1. Full body stretch and breathing
2. Waking the body - foot paddle
3. Waking the body - bent leg march
4. Wind screen wipers
5. Unilateral knee hug
6. Gentle abdominal crunch
7. Full body stretch
8. Hip bridge
9. Full body stretch
10. Figure of 4 glute stretch
11. Sitting up safely in bed from supine position
12. Seated cat cow
SEATED
13. Good breathing
14. Safely standing from bed
STANDING
15. Posture check and breathing Back

STANDING
1. Posture stretch - breathing - shoulder mobilisation
2. Heel lift march
3. Shoulder stretch - arms extended over head and out to side
4. Feet wider than hip width with arm extensions
5. Forward fold
6. Feet together - raise one bent leg and balance adding arm movement
7. Chair pose with twist
8. Feet hip width with lateral leans - raised elbows - arms by head
9. Alternate arm reach above head with lateral lean
10. Upper body rotation
11. Warrior one
12. Wide leg forward fold adding backward reaching arms
13. Dynamic twist
14. Posture check and heel lift march
15. Relaxation Back

STANDING
1. Posture check
2. Toes pointed out then feet parallel gently warming up upper back and shoulders
3. Heel lift march
4. Curving over back stretch
5. Forward fold with chair for support if needed
6. Feet wider than hips with lateral leans and arms extended over head
7. Chair pose with twist
8. Feet together - extend arms front to back and rotate progressing to knee lift to enhance stretch Back

STANDING
1. Posture check
2. Neck mobilisation
3. Toes facing centre to stretch back
4. Lateral lean with elbows linked overhead
5. Hip circles
6. Lateral leans with one arm extended over head
7. Heel lift march
8 Knee hug and balance
9. Knee lift with rotation with chair if needed
10. Flat back using chair for support progressing to hamstring stretch
11. Baby back bend opening chest
12. Cat cow
13. Lateral bends with arms extended over head
14. Breathing and relaxation Back

SEATED
1. Posture check and breathing
2. Wrist mobilisation
3. Shoulder rolls
4. Neck mobilisation
5. Bilateral heel raise
6. Chest and back opening
7. Spinal twist
8. Unilateral knee hug progressing to abduction of the bent leg with arm assistance
9. Forward fold - feet hip width then wider than hips then adding lateral arm extension
10. Curving spinal stretch
11. Seated side lunge with lateral lean
12. Alternate arm overhead stretch
13. Wide leg curving spinal stretch with extended arms
14. Wide leg circular rib slide progressing to extended arms
15. Wide leg lateral downward reach
16. Feet hip width -static spinal twist
17. Feet hip width forward fold
18. Relaxation Back

STANDING
1. Posture check
2. Hand mobilisation
3. Breathing
4. Heel lift march
5. Small knee bends adding arm circles
6. Feet close together = cactus arms - neck mobilisation
7. Chair pose
8. Wide leg forward fold
9. Split warrior feet with extended arms progressing to forward reach
10. Knee hug balance
11. Wide leg outward pointed toes with lateral bend
12. Feet slightly wider than hips - draw a circle with ribs
13. Knee hug balance pulling knee out to side
14. Upper body circle
15. Spinal twist
16. Alternating arm reach above head
17. Relaxation Back

STANDING
1. Posture check and breathing
2. Gentle knee bends
3. Heel lift march
4. Lateral weigh transfer
5. Toes pointing inwards to stretch back of hip
6. Forward fold
7. Wide legs - toes pointing out - squat down - extend arms overhead
8. Small chair pose - draw circle with torso
9. Dynamic spine twist
10. Warrior two posture and reverse warrior
11. Wide feet - toes pointing out - forward fold - upper body swing
12. Chair pose with twist
13. Flat back with bent knees and arms extended behind
14. Relaxation Back

STANDING
1. Posture check
2. Hand mobilisation
3. Neck mobilisation
4. Lateral arm raise with knee bend
5. Heel lift march
6. Chair pose progressing to cactus arms
7. Arm extension with rotation
8. Forward fold
9. Warrior two to reverse warrior
10. Supported triangle using chair if needed
11. Chair pose with rotation
12. Standing knee squeeze
13. Upper back bend
14. Relaxation Back

SEATED
1. Shoulder rolls and posture check
2. Heel lift march and breathing
3. Shoulder rotation
4. Neck mobilisation
5. Gentle forward fold alternating with C curving spine
6. Lateral lean with hand by head
7. Unilateral knee bend to chest with rotation
8. Wide leg to narrow leg walk
9. Forward fold with arms extended overhead
10. Spinal twist
11. Seated warrior two moving to reverse warrior
12. Wide leg lift off chair
13. Spinal twist
14. Forward lean
15. Relaxation This video is a seated yoga workout designed to strengthen the lower back. Kiri guides viewers through various stretches and poses, all performed while seated in a chair. The workout incorporates breathing techniques and focuses on maintaining proper posture and engaging the core. Each movement is explained in detail, and modifications are provided for those with limited mobility or physical limitations. The practice concludes with a brief relaxation exercise. Back

SEATED
1. Posture Check and breathing
2. Bilateral heel raises
3. Neck and shoulder mobilisation
4. Forward fold - cactus arms 5. Forward fold - hands heart centre
6. Lateral leans
7. Cat cow variation
8. Alternating hands reach above head
9. Lateral - back and forward leans
10. Alternating hands reach above head
11. Spinal twist
12. Wide legs - toes turned out - upward extended arms to forward fold with reach
13. Add rotation
14. Relaxation Back

STANDING
1. Posture check
2. Bilateral heel raise
3. Hand - neck - arm mobilisation
4. Cat cow
5. Posture check with cactus arms and forward fold
6. Dynamic spine twist
7. Lateral weight transfer with outstretched arms - progressing to a side rotation
8. Lateral leans with arms extended above head
9. Split legs - warrior two moving into backward lean
10. Staggered feet stance - backward lean
11. Back stretch by turning in toes
12. Relaxed mobilisation and mindfulness Back

STANDING
1. Posture check
2. Breathing
3. Neck mobilisation
4. Heel lift march
5. Wrist mobilisation
6. Balance on one leg
7. Lower back mobilisation
8. Side bend with arms extended overhead
9. Forward fold
10. Wide leg squat with side lean
11. Using chair for support, gentle backward bend
12. Spinal twist
13. Warrior two to reverse warrior
14. Sumo squat
15. Relaxation Back

SEATED
1. Warm up and bposture check
2. Shoulder rolls - breathing - chest opening - neck mobilization
3. Heel lift march
4. Extended arms lateral leans and back stretch
5. WIDE LEG chest push
6. Lateral reaches unilateral reps
7. Spine twist
8. Reaching down and up alternate arms
9. Forward fold
10. Backward leans engaging core
11. Cat cow
12. Extended arm spinal twist
13. Forward fold progressing to fold with twist
14. Relax and mindfulness Back

STANDING GOOD POSTURE BY BED
1. Breathing
2. Upper body warm up- shoulder rolls
3. Chair pose with squat- increase ROM
4. Getting safely into bed
5. Gentle abdominal crunch
6. Side plank
7. Full body supine stretch
8. Sitting up safely in bed from supine position
SEATED
9. Oblique stretch Back

SEATED
1. Lift one thigh with hands & press thigh down. Both sides 2 sets
2. Cat/Cow (2 x)
3. Abdominal contractions (4 x)
4. Tricep lifts with raised buttocks off seat (3 x)
5. Shoulder Drops to work Obliques (3 x)
6. Elbows shoulder height for Waist Twists (3 x)
7. Single knee raise & Hold (2 x)
STANDING
8. Shoulder Drops (3 x)
9. Waist Twists (3 x)
9. Knee Lifts with Hold (3 x)
10. Tip and Tilt both sides (3 x)
11. Hip Hinges/Squats with Hold (4 x)
12. Staggered Leg forward bend on both sides (3 x) Back