This series of programs that aids you in looking after your back is sequential and relies on gradual improvement from doing the very simple first practice published earlier the week on this blog.

Once any back strain is better, this sequence can be undertaken to build strength through the legs and hips.

Baddha Konasana*, seated on a folded blanket, 1 -2 minutes

Baddha Konasana

Trikonasana, 30 – 60 seconds each side


Parsvakonasana, block support for hand, 30 – 60 seconds each side


Ardha Chandrasana, raised foot on wall, 30 – 60 seconds each side

Ardha Chandrasana

Parsvottanasana, blocks for support, 30 – 60 seconds each side (this version was very helpful for me in my rehabilitation from hip surgery)

Parsvottanasana with Blocks

Virabhadrasana 2, 30- 60 seconds each side

Virabhadrasana II

Halasana, supported at the wall, 3 – 5 minutes

Halasana at the Wall

Savasana, 5 – 10 minutes


* I should credit here Maarit Rivers for her lovely line drawings of these poses.