The move library

Gentle, teacher-reviewed movements for a healthier back — reviewed by Jules T., certified yoga teacher.

Knowing the moves is half the story — a plan tells you which ones, in what order, for your back.

Get my plan — free check-in

Lower back

Pelvic Tilt — clay illustrationPelvic TiltThe gentlest way to wake up a stiff lower back.Single Knee to Chest — clay illustrationSingle Knee to ChestRelease lower-back tension in 30 seconds.Child's Pose — clay illustrationChild's PoseDecompress your lumbar spine with gravity doing all the work.Prone Press-Up (Cobra) — clay illustrationProne Press-Up (Cobra)Restore the natural curve of your lumbar spine.Standing Back Extension — clay illustrationStanding Back ExtensionCounter hours of forward bending in 60 seconds.Sphinx Pose — clay illustrationSphinx PoseA backbend so gentle the floor does half the work.Supine Twist — clay illustrationSupine TwistThe bedtime twist that lets the day unwind out of your spine.

Upper back & neck

Thoracic Extension Over Chair — clay illustrationThoracic Extension Over ChairUndo the forward hunch and restore thoracic curve with one simple prop.Seated Chin-to-Chest Stretch — clay illustrationSeated Chin-to-Chest StretchUndo screen-neck with 30 unhurried seconds.Supine Chin Nod — clay illustrationSupine Chin NodZero-load neck training — the floor does the holding.Upper-Trap Stretch — clay illustrationUpper-Trap StretchThe stretch your shoulders have been asking for by name.Standing Chin Tuck — clay illustrationStanding Chin TuckRe-stack your head over your spine — 10 gentle glides.Wall Angels — clay illustrationWall AngelsThe wall doesn’t lie — and week by week, it applauds.

Core

Bird Dog — clay illustrationBird DogBuild the deep core stability that protects your spine.Dead Bug — clay illustrationDead BugThe safest core exercise for a painful lower back.Wall Sit — clay illustrationWall SitBuild the quad and core endurance that supports an upright spine all day.

Hips & glutes

Glute Bridge — clay illustrationGlute BridgeStrong glutes take the load off your lower back.Piriformis Stretch — clay illustrationPiriformis StretchEase sciatic-nerve pressure by releasing the piriformis.Kneeling Hip Flexor Stretch — clay illustrationKneeling Hip Flexor StretchSitting all day shortens hip flexors — and that wrecks your back.

Hamstrings

Supine Hamstring Stretch — clay illustrationSupine Hamstring StretchTight hamstrings pull the pelvis and strain your lower back.

Mobility

Cat-Cow Stretch — clay illustrationCat-Cow StretchRestore spinal mobility with every breath.Seated Spinal Twist — clay illustrationSeated Spinal TwistRestore rotational mobility that sitting all day steals from your spine.

Chair yoga

Seated Cat-Cow — clay illustrationSeated Cat-CowThe desk worker's spinal reset — no floor required.Seated Figure-Four — clay illustrationSeated Figure-FourDesk-friendly relief for deep, hard-to-reach hip muscles.Seated Hip March — clay illustrationSeated Hip MarchA quiet core and hip wake-up you can do at your desk.Seated Forward Fold — clay illustrationSeated Forward FoldLet gravity lengthen your back — the chair does the rest.

Knowing the moves is half the story — a plan tells you which ones, in what order, for your back.

Get my plan — free check-in
Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.