Here is the structured list of yoga asanas and the curriculum:

1. Raj Yoga Meditation Duration: 15 Minutes

2. Mudra Practice (5 Mudras)

• Apana Mudra – 1 Minute
• Vajra Mudra – 1 Minute
• Prithvi Mudra – 1 Minute
• Vayu Mudra – 1 Minute
• Shunya Mudra – 1 Minute

3. Pranayama Practice (1 Hour Total)

• Nadi Shodhana (Alternate Nostril Breathing) – 3 Minutes
• Bhramari (Bee Breath) – 3 Minutes
• Deep Abdominal Breathing – 3 Minutes
• Bhastrika Pranayama – 3 Minutes

4. Surya Namaskar (Sun Salutation)

Cycles: 5 Cycles

5. Sukshma Vyayama (Subtle Exercises)

Duration: 5 Minutes

6. Head-to-Toe Exercise

Duration: 5 Minutes

7. Yoga Asanas for Back Ache

• Cat-Cow Pose (Marjaryasana/Bitilasana) – 3 Minutes
• Child’s Pose (Balasana) – 3 Minutes
• Bridge Pose (Setu Bandhasana) – 3 Minutes
• Downward-Facing Dog (Adho Mukha Svanasana) – 3 Minutes
• Sphinx Pose (Salamba Bhujangasana) – 3 Minutes
• Crocodile Twist Pose (Markatasana) – 3 Minutes
• Vrikshasana – 3 Miutes
• Trikonasana – 3 Minutes

This curriculum covers meditation, mudras, pranayama, asanas, and exercises to enhance overall well-being and specifically target back pain relief.