Which yoga movements are usually gentler for a stiff back?

There is no universal sequence for every back, but gentle practice usually begins with movements that feel controlled rather than extreme. Small pelvic and spinal movements, comfortable cat-cow variations, supported resting positions, gentle hip movement and easy rotations can help a practitioner explore mobility without immediately loading the end range.

The traditional principle is to combine sthira and sukha — steadiness and ease. If a movement makes the breath disappear, creates sharp or radiating pain, or leaves the body guarding more strongly afterwards, reduce the range or choose another variation.

The aim is not to “crack open” a stiff back. It is to restore movement intelligently and build enough support that the spine feels increasingly confident in movement.