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Yoga for spinal stenosis: a 25-minute bend-forward class, from chair to mat to counter, with no backbends

A 25-minute yoga class for lumbar spinal stenosis that bends forward rather than arching back. It starts on a chair, moves to bending-forward and neutral-spine poses on the mat, builds leg strength and balance at a kitchen counter, and ends with a rest on your side. There are no backbends, because arching tends to bring stenosis symptoms on. Unlike our chair yoga classes, it includes the bending-forward exercises and stretches the stenosis trials used. No trial has tested yoga for stenosis, so expect gradual gains in how far you can walk rather than a cure; the structure is our editorial choice, built from the stenosis trials' programmes.

25 minBeginner21 movesA bench or box · A wallHip flexors · Shoulders · Glutes · Back · Abs · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Seated warm-up (about 5 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoSit on a firm chair, feet flat. In for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Breath reach5 breaths
    Beginner · 3D demoSeated: your arms rise as you breathe in and lower as you breathe outHarder: Slow breathing (6 breaths a minute)
  3. Thoracic rotation5 each side
    Beginner · 3D demoSeated twist: arms crossed, hips facing forward, turn smoothlyEasier: Side-lying open bookHarder: World's greatest stretch
  4. Seated march1 minute
    Beginner · Hip flexors, Quads, Abs · 3D demoHold the sides of the seat and lift alternate kneesHarder: Standing march
  5. Table slide (seated forward reach)8 slow reps
    Beginner · Shoulders, Back · 3D demoSeated forward bend: hinge forward with your hands sliding along your thighs, then sit tallEasier: Pendulum exercise (Codman's pendulum)Harder: Overhead lat stretch at a bench (elbows on the bench)

Bend forward, on your back (about 5 minutes)

  1. Pelvic tilt into bridge10 slow tilts
    Beginner · Glutes, Abs, Hamstrings · 3D demoKnees bent. Tilt only: gently flatten your lower back, then releaseHarder: Glute bridge
  2. Double knee-to-chest stretchHold 20 to 30 seconds, 2 to 4 times
    Beginner · Back, Glutes · 3D demoHug both knees in gently; rock a little if that feels goodEasier: Single knee-to-chest stretchHarder: Overhead lat stretch at a bench (elbows on the bench)
  3. Single knee-to-chest stretch2 holds of 20 to 30 seconds each side
    Beginner · Glutes, Back, Hip flexors · 3D demoHug one knee in and keep the other foot on the floorHarder: 90/90 hip lift-off
  4. Dead bug heel taps2 sets of 8 each side
    Beginner · Abs, Hip flexors · 3D demoLower back resting on the floor; tap one heel down at a timeEasier: Bent-knee fall-outHarder: Forearm plank

Strength on your back and side (about 4 minutes)

  1. Glute bridge2 sets of 10
    Beginner · Glutes, Hamstrings, Abs · 3D demoLift to a straight line from shoulders to knees only, with no archEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. Knee side plank2 holds of 15 seconds each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoKnees bent, elbow under your shoulderHarder: Side plank

All fours and kneeling (about 4 minutes)

  1. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoSpend longer rounding up into the cat; come back to a flat back, not down into the cowHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Child's Pose (Balasana)45 seconds
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, a cushion under your hips if your knees complainHarder: Extended puppy pose (Uttana Shishosana)
  3. Thread the needle (Parivrtta Balasana)30 seconds each side
    Beginner · Back, Shoulders · 3D demoSlide one arm under the other; your hips stay over your knees and your lower back stays stillEasier: Side-lying open bookHarder: World's greatest stretch
  4. Half-kneeling hip flexor stretch2 holds of 30 seconds each side
    Beginner · Quads, Glutes · 3D demoPad the knee. Tuck your tailbone under; don't arch your backHarder: Couch stretch

Standing at a counter (about 5 minutes)

  1. Sit to stand from a chair2 sets of 8
    Beginner · Quads, Glutes, Hamstrings · 3D demoStand up and sit down at an effort of about 5 to 6 out of 10Easier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Chair pose (Utkatasana)3 holds of 10 to 15 seconds
    Beginner · Quads, Glutes, Shoulders · 3D demoHands on the counter; sit back and lean a little forwardHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Tree pose (Vrksasana)3 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on the counter, heel at your ankle with your toes on the floorEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  4. Tandem stance and heel-to-toe walk2 holds of 20 to 30 seconds
    Beginner · Calves, Hip abductors · 3D demoOne foot in front of the other, a hand on the counterEasier: Semi-tandem stanceHarder: Single-leg stand
  5. Wall calf stretch (gastrocnemius)2 holds of 30 seconds each side
    Beginner · Calves · 3D demoHands on the counter or wall, back heel downEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch

Rest (about 3 minutes)

  1. Corpse pose (Savasana)3 min
    Beginner · 3D demoOn your side with a pillow between your knees, or on your back with your knees bent and feet flat

Tips

  • Do it 2 or 3 times a week for at least 12 weeks, alongside cycling or walking in intervals on most days: an NHS spinal service recommends 12 weeks of progressive exercise first.
  • If your legs start to ache, feel heavy or tingle while you stand, sit or lean forward on the counter until they ease, then carry on.
  • There are no backbends on purpose: arching back tends to bring stenosis symptoms on. Leave out cobra, sphinx, locust and similar poses if you add other classes.
  • Track your walking time or distance as the measure that should improve; the class won't change the narrowing itself.
  • With osteoporosis too, keep the knee hugs gentle and the seated forward bend to a long back, and skip deep folds.
  • When this is easy, add warrior II beside the counter, seated knee extensions with a light ankle weight and longer balance holds, one change at a time.
  • Call 999 or go to A&E: loss of feeling or numbness around the genitals or bottom, new trouble peeing or controlling your bladder or bowels, changes in genital sensation during sex or problems with erections or orgasm, or pain, tingling, weakness or numbness in both legs. These are signs of cauda equina syndrome, which needs treating in hospital urgently. Don't drive yourself.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for spinal stenosis: a 25-minute bend-forward class, from chair to mat to counter, with no backbends take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 11 of its 21 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.