Finally, a Yoga Programme That Actually Helps Your Back
Stop wasting time on random stretches that don’t work. Back Basics is an 8-week structured programme designed specifically for ongoing back discomfort, stiffness, and uncertainty around movement.
✔️Short, manageable sessions (10-30 mins)
✔️Each week targets a key area causing back pain
✔️Move with confidence in everyday life
✔️Practise at your own pace, pause and repeat
!! Does this sound familiar ?
If Your Back Pain Feels Endless, You’re Not Alone
Most people with ongoing back discomfort have tried everything — but nothing sticks because they’re treating symptoms, not causes.
❌ Trying random stretches from YouTube that don’t seem to help
❌ Feeling confused about what movements are safe for your back
❌ Pushing through pain hoping it will eventually go away
❌ Starting programmes that are too intense or complicated
❌ Dealing with stiffness that makes everyday activities harder
❌ Being unsure whether you need strength, stretching, or rest
“Your back often takes on extra work when other areas aren’t doing their share. That’s why stretching alone isn’t enough.”
-The Back Basics Philosophy
We’ll start here
Week 1 Session 1 focuses on gentle core support for your back. Keep it simple, take your time.
The Solution
A Structured Approach That Actually Works
You’ll practise 2-3 short sessions each week, with each week focusing on one key area that commonly contributes to back pain, such as weak core, tight hips, short hamstrings, and low mobility in the spine. The practices are simple, steady and designed to feel managable alongside everyday life.
In the final week, everyhing come together so you can move with more confidence, feel better supported, and carry what you’ve learned into your regular practice and daily movement.
The 8-Week ‘Back Basic’ Plan
Each week has one clear focus. Keep it steady. Repeat days as many as you like..
Week 1 - Gentle Core Support
Focus: Core
Aim: Build gentle, reliable support around the spine.
This week focuses on reconnecting with the deep muscles that help support your back. Instead of strong or intense work, the aim is to create awareness and stability so your back feels less like it’s doing everything on its own.
Week 2 - Releasing the Front of the Hips
Focus: Hip flexors
Aim: Reduce pulling and strain through the lower back.
Tight hip flexors can increase pressure on the lower back, especially if you sit a lot. This week introduces gentle movement and stretching to create more space at the front of the hips and ease tension around the pelvis.
Week 3 - Building Glute Support
Focus: Glutes
Aim: Help the back by strengthening what supports it.
When the glutes aren’t doing their job, the back often compensates. This week is about slow, controlled strength to help take pressure off the back and improve overall stability.
Week 4 – Supporting the Hamstrings
Focus: Hamstrings
Aim: Improve ease of movement without overstretching.
Rather than deep stretching, this week works on gentle length and support through the backs of the legs. This can help reduce pulling sensations and improve how the back moves during everyday actions.
Week 5 – Moving the Spine with Confidence
Focus: Spine
Aim: Reduce stiffness and rebuild trust in movement.
This week is about reintroducing spinal movement in a calm, controlled way. The focus is on mobility and awareness, helping your back feel less rigid and more comfortable moving through daily life.
Week 6 - Upper Back Strength and Posture
Focus: Upper back
Aim: Improve posture and reduce strain from sitting.
A weak or tired upper back can affect how the whole spine feels. This week supports the muscles that help you sit and stand more comfortably, especially if you spend time at a desk or on screens.
Week 7 - Deep Stabilising Support
Focus: Deep stabilisers
Aim: Create a sense of overall steadiness.
This week brings attention to the smaller stabilising muscles that support balance and control. The work is subtle but effective, helping everything feel more supported and connected.
Week 8 - Bringing It All Together
Focus: Full body support
Aim: Move with confidence and understanding.
In the final week, everything comes together. The practices combine the key elements from the previous weeks, helping you move with more ease, awareness, and confidence, both on and off the mat.
2-3 short sessions per week • 10-15 minutes each
Real Results
What students are saying about this programme?
Join thousands of students who have found relief and confidence in their movement.
“Clear teaching and such a calm pace. My back always feels better after these classes. So happy that I found it.”
“I love that it feels doable from the first video. I can pause, repeat, and come back to it without pressure.”
“Simple, supportive, and not over-complicated. Tired of watching random stuff. This is exactly what I needed.”
“I found this course randomly on Instagram, so glad I did. I’ve doing it for afew weeks now. My back is mush better.”
100+
Students Enrolled
5 Star
Average Rating
94%
Report Less Pain
24
Video Sessions
Start Your Back Basics Journey Today
Invest in your back health with a structured, expert-led programme that actually works.
✔️ Weekly progress calendar
FAQs
A few commonly asked questions before you start.
Is this suitable if I have ongoing back pain?
Yes. Back Basics is designed for people dealing with recurring or long-term back discomfort, stiffness, or uncertainty around movement. The focus is on steady support and understanding rather than pushing or forcing. You’re encouraged to move within a range that feels manageable for you.
Do I need to be flexible or experienced in yoga?
No. You don’t need prior yoga experience or flexibility. The practices are simple, clearly guided, and designed to be approachable. You can pause, rest, or repeat sessions whenever you need.
How often do I need to practise?
How long are the sessions?
Most sessions are short and manageable, designed to fit into everyday life. You’ll usually practise between 10 and 30 minutes, depending on the focus of the week. This makes it easier to stay consistent without feeling overwhelmed.
What equipment will I need?
Just a yoga mat. Yoga blocks, a cushion, or a blanket can be helpful for comfort and support, but they’re completely optional.
What if my back feels different from day to day?
That’s completely normal. The sessions are designed to be adaptable, so you can adjust the pace or range depending on how your back feels on any given day. The aim is to build trust and confidence over time, not to have every session feel the same.
Will this programme fix my back pain?
This programme isn’t a quick fix or a medical treatment. Instead, it offers a structured way to build support, improve awareness, and move more confidently. Many people find that this approach helps them feel more supported and less reactive over time.
When might I start to notice a difference?
Everyone’s experience is different, especially with ongoing back pain. Some people notice small changes, such as feeling more aware or supported, within the first few weeks. For others, it’s more gradual. The focus is on steady progress over time rather than quick results.
What if I miss a week or need to repeat one?
That’s absolutely fine. Back pain doesn’t follow a perfect timeline, and neither does this programme. You’re encouraged to repeat sessions or even whole weeks if that feels more supportive for your body. There’s no pressure to keep up or move on before you’re ready. However, consistency is the key.
Where do the videos and calendars live?
All videos and guided calendars are available inside the Aysegul Yoga On-Demand membership. You’ll be able to bookmark favourites, filter classes, and follow the programme at your own pace.
Can I buy this programme on its own?
Back Basics is available as part of the Aysegul Yoga On-Demand membership. This means you don’t just get the 8-week programme, but also access to the full video library, monthly calendars, and all future content while you’re a member.
Many people find this helpful because they can continue practising in a supported way once the programme finishes.
What is the Refund Policy?
Because Back Basics is delivered through the Aysegul Yoga On-Demand membership, all purchases are digital and provide immediate access to the content. For this reason, refunds aren’t offered once access has been granted.
If you’re on a monthly membership, you’re free to cancel at any time, and you’ll continue to have access until the end of your current billing period. This allows you to explore the programme without a long-term commitment.
Start ‘Back Basics’ Today
Start with session 1, then follow the 8-week plan, or repeat the days that feel most helpful. Consistency is the key.
Get Me The Guide
Drop your email below and I will send you the Back Basics overview and links to the first day and membership options.