4 Minute Yoga Flow for Bad Back 

Chris Freytag, cpt 

01

CHILDS POSE 

Hold for 1 minute breathing slowly and relaxing everything

CHILD'S POSE 

02

Cat Pose 

Start with your spine in a “neutral” or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds.

03

COW POSE 

Start with your spine in a “neutral” or long position, then gently lift your heart and tailbone so your back gently curves downward. Be sure to focus on the lifting – do not press your back downward. Let the curve happen naturally.

CAT/ COW 

04

DOWNWARD DOG 

Press through your hands moving your chest gently toward your thighs and your heels gently toward the floor.

05

UPWARD DOG 

Point your toes so the tops of you feet are on the mat. Keep your neck relaxed and long and quads tight as you hold and breathe.

UP DOG TO DOWN DOG

06

WINDSHIELD WIPER 

Gently lower your knees to the right side of your body and place on the floor. Gaze left and breathe.

WINDSHIELD WIPER 

MORE EXERCISES TO RELIEVE LOW BACK PAIN 

01

How to Get Rid of Low Back Pain 

02

5 Best Exercises for Low Back Pain 

03

12 Yoga Poses for Back Pain