1. Centering Breath & Gentle Seated Warm-Up — 1 minute

• Begin in a comfortable seat.
• Close your eyes and take 3–5 slow, deep breaths.
• Roll shoulders back and down, lengthen your spine, and invite softness into your body.
• Focus on releasing tension with each exhale.
  Evidence: This brief grounding moment prepares the nervous system for mindful movement, reducing muscle tension (NCCIH, 2020).

 2. Child’s Pose (Balasana) — 2 minutes

• From a kneeling position, bring your big toes to touch and knees wide.
• Walk your hands forward and rest your forehead on the mat.
• Take slow breaths into the lower back and ribs.
• Allow your hips to sink toward the heels.
  Evidence: Gentle flexion postures like Child’s Pose may relieve lumbar pressure and enhance spinal relaxation (Cramer et al., 2013).

 3. Cat–Cow Stretch (Marjaryasana–Bitilasana) — 2 minutes

• Move to hands and knees, wrists under shoulders and knees under hips (tabletop)
• Inhale: Drop your belly, lift your heart and tailbone (Cow).
• Exhale: Round your spine and tuck your chin (Cat).
• Continue flowing with your breath for 8–10 rounds.
  Evidence: Dynamic spinal movement improves flexibility and circulation to paraspinal muscles, potentially easing stiffness (Sherman et al., 2017).

4. Sphinx Pose (Salamba Bhujangasana) — 2 minutes

• Lie on your stomach with elbows under shoulders, forearms pressing gently into the mat.
• Lift your chest gently lengthen through the crown of your head avoiding compression of the lower back.
• Keep shoulders and legs relaxed, breathing evenly, gaze forward.
• Engage your abdominal muscles slightly for support.
  Evidence: Low-intensity backbends such as Sphinx can strengthen spinal extensors and reduce chronic low back discomfort (Cramer et al., 2013).

5. Bridge Pose (Setu Bandhasana) — 2 minutes

• Lie on your back, knees bent, feet hip-width apart.
• Press your feet into the mat and lift your hips up slowly.
• Hold for 5–8 breaths, then lower down with control.. Repeat 2–3 times.
  Evidence: Gentle core and glute engagement in Bridge Pose enhances lumbar stability and functional support (Tilbrook et al., 2011).

6. Supine Twist (Supta Matsyendrasana) — 2 minutes

• Lie on your back, hug your knees into your chest, then drop them gently to one side.
• Extend your opposite arm and gaze in the other direction.
• Hold for 1 minute per side, breathing deeply into the side body. Switch sides.

         Evidence: Gentle spinal rotations improve mobility, decrease muscular tension, and aid parasympathetic activation (NCCIH, 2020).

7. Legs Up the Wall (Viparita Karani) — 2 minutes

• Sit close to a wall, lie back, and extend your legs upward.
• Allow your arms to rest open by your sides.
• Focus on slow, rhythmic breathing. Close your eyes.
• Stay for 2 minutes or longer.

          Evidence: Restorative inversions may promote circulation, reduce back strain, and calm the nervous system (NCCIH, 2020).

8. Savasana (Final Rest) — 2 minutes

• Lie flat on your back, arms relaxed, palms facing up.
• Soften your face and shoulders, releasing any remaining tension.
• Focus on the natural rhythm of your breath

         Evidence: Final relaxation integrates the physical and mental effects of yoga, enhancing overall pain coping mechanisms (Sherman et al., 2017).

Breathwork Throughout Practice: Dirgha Pranayama

• Throughout the sequence, use three-part breathing (Dirgha Pranayama) — inhaling into the belly, ribs, and chest, and exhaling fully.
• Practice this during transitions or rest to deepen body awareness and calm the mind.

         Evidence: Slow, rhythmic breathwork supports pain regulation by down-regulating the sympathetic nervous system (NCCIH, 2020).