The sequence
- Cat Pose · 30 seconds. Round the back as you breathe out. Make the move smaller than you think.
- Cow Pose · 30 seconds. Soften the belly as you breathe in. Stop short of a pinch.
- Child’s Pose · 40 seconds. Hips toward the heels. Arms forward.
- Sphinx Pose · 40 seconds. Forearms down. If the lower back complains, come back to Child’s Pose.
- Cobra Pose · 30 seconds. A lower lift. Elbows bent, neck long.
- Bridge Pose · 40 seconds. Feet planted. Lift the hips a little, or rest them on a block.
- Supine Twist · 30 seconds. Right knee across. Shoulders stay down.
- Supine Twist · 30 seconds. Left knee across.
- Corpse Pose · 30 seconds. Knees bent, feet on the floor, if that feels kinder to the back.
If you are pregnant, injured, or dealing with back pain, consult a doctor before you follow this page. Stop for sharp pain, numbness, dizziness, or chest pain. This is movement education, not a diagnosis or a treatment. Read the medical disclaimer.
5-minute back and posture routine is a 5-minute practice written from the pose pages on this site. A short sequence for a stiff back after sitting. It is a movement break, not care for an injury. The player above is a timer and a list of cues. It is not a video class, and it is not next to an advertisement. Use the written sequence under the player if you would rather read than watch a clock.
The opening cues include: Round the back as you breathe out. Make the move smaller than you think; Soften the belly as you breathe in. Stop short of a pinch; Hips toward the heels. Arms forward. Follow the seconds as a suggestion. If a pose says to stay and your knee or your breath disagrees, come out early. Pausing the timer is part of using it correctly. You do not earn the practice by finishing a number.
Nothing in this routine is offered as a treatment. A short practice may help an ordinary stiff day, a loud afternoon, or the few minutes before sleep, depending on which routine you opened. It does not cure back pain, insomnia, anxiety, or an injury. If you are pregnant, hurt, or unsure whether a shape is appropriate, consult a doctor first. Stop for sharp pain, numbness, chest pain, or dizziness.
Read the pose page linked from any line you have not tried. The safety note there is more specific than this overview. Then come back and do the shorter version if the full 5 minutes is more than you wanted. A shorter honest practice is the one worth repeating.
5-minute back and posture routine stays inside this site’s pose library. The minutes on the page are a ceiling, not a target you have to hit. Come out of a shape early, use the modification on the pose page, and leave the last cue for another day if you want. The practice counts when it is calm enough to repeat, including a practice you cut in half.