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Yoga for spondylolisthesis: a 25-minute class with the spine still, bending forward to rest and no backbends

A 25-minute yoga class for a slipped vertebra (spondylolisthesis) or an old stress fracture in the spine (spondylolysis). It keeps your spine still while your trunk works, rests in poses that bend forward, works the hips and hamstrings, and leaves out backbends, following the first stage of our spondylolisthesis guide. Do it 2 or 3 times a week, alongside walking. No trial has tested yoga for spondylolisthesis, so the structure is our editorial choice. A teenager with a fresh stress fracture should use it only if their physiotherapist agrees.

25 minBeginner19 movesNo equipmentGlutes · Back · Abs · Shoulders · Quads · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 4 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoLie on your back, knees bent. In for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Pelvic tilt into bridge8 slow tilts
    Beginner · Glutes, Abs, Hamstrings · 3D demoGently flatten your lower back, then release; your hips stay downHarder: Glute bridge
  3. Double knee-to-chest stretch2 holds of 20 to 30 s
    Beginner · Back, Glutes · 3D demoHold behind your thighs; skip it if bending forward sends pain down a legEasier: Single knee-to-chest stretchHarder: Overhead lat stretch at a bench (elbows on the bench)
  4. Hip windshield wipers10 slow passes
    Beginner · Glutes, Adductors · 3D demoFeet on the floor, small rangeEasier: Supine heel slideHarder: 90/90 switch

The spine still (about 7 minutes)

  1. 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
  2. Bird dog, one limb at a time2 sets of 6 each side, 3 to 5 s holds
    Beginner · Abs, Back, Glutes · 3D demoOne arm or one leg at a time; back level, no archingEasier: Side-lying tummy draw-inHarder: Bird dog
  3. Knee side plank2 holds of 15 to 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoKnees bent, elbow under your shoulderHarder: Side plank
  4. 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

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)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, a cushion under your hips if your knees complainHarder: Extended puppy pose (Uttana Shishosana)
  3. Half-kneeling hip flexor stretch2 holds of 30 s each side
    Beginner · Quads, Glutes · 3D demoPad the knee. Tuck your tailbone under; don't arch your backHarder: Couch stretch

Standing (about 6 minutes)

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoWeight even on both feet, ribs softHarder: Tree pose (Vrksasana)
  2. Hip-hinge practice2 sets of 8
    Beginner · Glutes, Hamstrings, Back · 3D demoHinge from your hips with your back long, hands on your thighsHarder: Kettlebell deadlift
  3. Chair pose (Utkatasana)3 holds of 15 s
    Beginner · Quads, Glutes, Shoulders · 3D demoBend your knees only a little and lean slightly forward; no archingHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoShort stance; tailbone heavy, arms at shoulder height or hands on your hipsEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  5. Tree pose (Vrksasana)3 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall; foot at your ankle or calf, never pressed into the kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Stretch and rest (about 5 minutes)

  1. Supine hamstring stretch with a strap2 holds of 20 to 30 s each side
    Beginner · Hamstrings, Calves · 3D demoTo the first feeling of stretch, pelvis still; bend the knee if it tinglesEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  2. Reclined figure four (eye of the needle, Sucirandhrasana)30 s each side
    Beginner · Glutes · 3D demoHold behind the thigh; never press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  3. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees bent, or on your side with a pillow between your knees

Tips

  • Adults with an established slip: some discomfort is fine and doesn't mean damage, as the Chartered Society of Physiotherapy explains. Aim for no more than about 5 out of 10, settling within an hour or so and no worse the next morning. If it is worse, do less next time, not nothing. Stop or shrink any move that sends pain, pins and needles or numbness further down a leg. The 5 out of 10 figure is editorial, matching this site's other back guides.
  • Leg symptoms are the exception: stop or shrink any movement that sends pain, pins and needles or numbness further down your leg. If leg symptoms move back towards your spine, that is a good sign, even if your back aches a little more for a while.
  • No backbends in this class. A sphinx and a low cobra can come back on other days, one at a time, once bending forward and back standing is comfortable and arching doesn't bring on leg symptoms (our suggestion).
  • If your legs build up when you stand or walk, use the spinal stenosis class, which bends forward throughout, and see the warning signs in our yoga for spondylolisthesis guide (our suggestion).

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 spondylolisthesis: a 25-minute class with the spine still, bending forward to rest and 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?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 9 of its 19 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.