Yin Yoga for Lower Back

Few of us escape lower back discomfort, whether it results from long drives, hours spent at a desk, or the aches of menstruation. Practicing yin yoga is a simple antidote that can help you undo the stresses caused by your everyday life.

The long holds and mindful focus of yin yoga poses compress, stretch, and release the lower back to bring you relief from tension and discomfort. This yin yoga for lower back sequence helps you feel noticeably more relaxed and access new levels of stillness.

16-Minute Yin Yoga for Lower Back

The long holds of 3 to 5 minutes allows your body to move past perceived edges. Focus on releasing tension through slow, deep breathing. Direct each inhalation into the lower back and each exhalation upward along the spine. Remain in each pose for as long as your schedule and body allow.

Sphinx Pose

Begin in Sphinx Pose. Lie on your belly and place your forearms on the mat, elbows beneath or slightly in front of the shoulders. Keep your gaze downward or slightly forward, neck long and relaxed.

If the backbend feels too intense, inch your elbows forward; the farther away they are, the more gradual the curve in the lower back becomes. If that still feels like too much for your lower back, move ahead to Crocodile Pose and linger there. [[calin, what she described as this additional last option is essentially crocodile pose so i suggested readers jump ahead to that and moved the helpful instructions to that pose.]]

Remain here for 3 minutes, feeling the subtle pressure along the lumbar spine and the opening across the chest.

Crocodile Pose

When you’re ready, slowly lower yourself to the mat and rest in Crocodile Pose with your forehead on stacked hands or turn your head to one side and relax your arms by your sides. Bring your big toes to touch and let your heels fall open. Stay here for several breaths as a counter pose.

Child’s Pose

Bring your hands beneath your shoulders, push yourself up, and then sink your hips toward your heels in Child’s Pose. Rest your forehead on the mat, a block, or stacked fists and bring a block or cushion beneath your seat if that’s more comfortable. Keep your knees together to elongate the spine and decompress the lower back. If you’re not using your hands beneath your forehead, let them relax alongside your body, palms up.

If this feels too intense, lie on your back and hug both knees toward your chest, which will still decompress your lower back.

Remain here for 3 minutes.

Half-Butterfly Pose

Begin seated on the mat, a block, or a cushion. Extend your right leg straight out and slightly to the side, gently pressing it into the mat. Draw your left foot toward your upper inner right thigh. Turn your chest toward your straight leg and slowly fold forward, pausing when you meet initial resistance. Wait for your body to open and, if your body allows, gradually sink farther into your forward bend. To modify this pose, keep a bend in the knee of your extended leg by placing a rolled blanket or a block beneath it. This pose stretches the lower back and eases tight hamstrings, which can cause lower back discomfort.

Remain here for 3 minutes, imagining your breath traveling to and from your lower back.

Repeat on the other side.

Closing Pose

Come to a comfortable seated position or lie all the way down into Savasana. Rest quietly for 2-3 minutes or however long you’d like, allowing the effects of the practice to settle into your being.