15-Min Yoga Back Strength Workout | Strong Back Muscles

Support the channel on Patreon 💙   / oksanastudio   This 15-minute yoga workout is all about back strength: high-rep locust variations, focused back-body engagement, so you feel taller and more supported. In this class, we focus on strengthening and stretching the back using yoga-based movements with repetitions for strength and endurance. The practice starts with gentle mobility and warm-up, then moves into multiple locust pose variations to activate the entire posterior chain — back, glutes, and legs — and finishes with restorative stretches and twists. This workout is great if you: want to build a stronger back sit a lot or feel stiffness in the spine want a short but effective back-strengthening yoga practice enjoy yoga with a bit of a strength challenge Level: All levels (options provided) Duration: ~16 minutes Props (optional): Yoga block or pillow Repeat this class 2–3 rounds if you want an extra challenge. Thanks for watching, Oksana ________________________________________________________________________ INSTAGRAM:   / oksana_moonyoga   TIKTOK:   / oksana_moonyoga   Timecodes: 0:00 Introduction & Class Overview 0:29 Seated Breathing & Shoulder Warm-Up 1:21 Seated Spine Flexion & Extension 2:00 Seated Twist & Shoulder Opener 2:30 Tabletop & Cat–Cow 3:19 Locust Prep & Alternating Arm Lifts 4:14 Full Locust Repetitions 5:01 Rest & Second Locust Variation (Bent Arms) 6:06 Locust with Both Arms Lift 6:54 Child’s Pose Recovery 7:15 Dynamic Locust: Reach & Cactus Arms 8:21 Rest & Breath 8:36 Circular Arm Locust Variation 9:42 Locust Pulses Hold 10:11 Child’s Pose Reset 10:37 Locust with Block (Optional) 11:58 Locust with Block Between Legs 13:07 Full Locust with Block (Arms) 14:00 Child’s Pose & Back Release 14:30 Supine Rock & Spinal Massage 14:52 Supine Twists (Right & Left) 15:25 Seated Closing & Recommendations 16:12 Outro #yoga #backstrength #strongback #yogaworkout #yogaforback #backexercises #locustpose #15minyoga #homeyoga #oksanayoga