Here’s the fifth and last in a series of programs that can gradually get the yoga practitioner back on her feet after back strain or ache.
You’ll recognise these poses from the earlier sequences, presented in a slightly different order.
Adho Mukha Svanasana is done here with a strap looped around the hip creases so I’m able to traction the student’s legs away from the pelvis. You can also do this yourself by looping a strap around a railing to achieve a similar tractioning. Hold for 1 – 2 min. Rest, then repeat.

Curl-ups x 10

Ardha Jatara Parvatanasna, 20 breaths each side, then repeat

Supta Padangusthasana Cycle, each variation held for 20 breaths, alternating sides




Chair Savasana, 5 – 10 minutes