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Medium Tier

Back Strengthening - Medium

Build strength in the posterior chain using locust pose, bridge pose, and gentle seated twisting adjustments.

Focus Area Posterior Chain Activation
Pose Count 4 Postures
Estimated Time 21 Mins
Rest Cycle 15s between

Practice Notes

  • Listen to your body. Modify poses as needed.
  • Maintain steady nasal breathing throughout.
  • Keep a water bottle and yoga block nearby.
  • Enable sound to hear active vocal instructions.
Start Workout Session

Pose Sequence (4 poses)

01

Locust Pose

Salabhasana
300s

A posterior chain strengthener that builds muscle tone in the lower back, glutes, hamstrings, and shoulders.

Alignment Cues

  • Lie flat on your stomach, arms by your sides, palms down.
  • Inhale to lift your head, chest, arms, and legs off the mat.
  • Gaze slightly downward to keep your neck long.
  • Reach back through your toes and fingers to lengthen.
Vocal Cue:

"Lie on your belly. Inhale, lift your head, chest, arms, and legs off the floor. Keep your gaze down and reach back through your toes."

Locust Pose
02

Half Lord of the Fishes Twist

Ardha Matsyendrasana
300s

A deep seated twist that stretches the spine, shoulders, and hips while massaging abdominal organs.

Alignment Cues

  • Sit tall, cross right foot over left thigh, foot flat.
  • Bend left knee, tucking foot close to left hip.
  • Place right hand behind your hips to support a tall spine.
  • Hug right knee with left arm, twisting chest to the right.
Vocal Cue:

"Sit tall, step your right foot over your left thigh. Twist your torso to the right, placing your right hand behind you for support."

Half Lord of the Fishes Twist
03

Bridge Pose

Setu Bandha Sarvangasana
300s

A restorative backbend that opens the chest, stimulates the lungs, and strengthens thighs and lower back.

Alignment Cues

  • Lie on your back, knees bent, feet flat, hip-width apart.
  • Press feet flat to lift your hips, keeping thighs parallel.
  • Interlace fingers beneath hips and walk shoulders together.
  • Lift the chest toward the chin without moving the neck.
Vocal Cue:

"Lie on your back, bend knees. Press down through your feet, lift your hips, and interlace your fingers to roll your shoulders underneath."

Bridge Pose
04

Extended Puppy Pose

Uttana Shishosana
300s

A cross between child's pose and downward dog that stretches the spine, shoulders, and chest.

Alignment Cues

  • Start on hands and knees, knees directly under hips.
  • Walk your hands forward, keeping hips stacked over knees.
  • Melt your chest and chin or forehead down to the mat.
  • Press palms flat, keeping arms active and elbows lifted.
Vocal Cue:

"From all fours, walk your hands forward. Keep your hips high over your knees, and melt your chest down to the floor, stretching your spine."

Extended Puppy Pose