A Yin Yoga Sequence for Lower Back Pain

Yin yoga is a therapeutic practice that helps reduce stress, promote flexibility and mobility, and release the fascia. If you’re suffering from lower back discomfort or pain, consider doing yin yoga to help open your hips and create space in your lumbar region. Here’s a yin yoga sequence for lower back pain.

1. Caterpillar

Begin in a comfortable seated position. Then, extend your legs forward. You can let the outer edges of your feet relax to the side, or slightly widen out the legs to make space for the belly.

Begin to round the spine forward, allowing your forehead to rest on yoga blocks or a bolster. Turn your palms up, and let your shoulders relax. Stay in this pose for 2 to 3 minutes, scanning the body from the top of the head to the tips of your toes while you do so.

Caterpillar helps release the backs of the legs, and most practitioners feel a stretch in their lower back.

2. Frog

For this hip opening pose, have a pillow to help support your belly. From child’s pose, widen out your legs so that your shins come perpendicular to your thighs. Allow your feet to relax and your inner thighs to open up, feeling a deep stretch across your groin.

Support your belly with a pillow or a stack of pillows. This will also help bring the ground closer to you, especially if you have a hard time bringing your upper body down to the mat.

As your belly and chest relax, soften your forehead on top of your hands. You can also stretch your arms forward.

Frog is great for opening up the inner thighs and groin area. Tight hips can often cause lower back pain, so doing a lovely hip opener like Frog is a great way to open up the lower body.

3. Saddle

Begin sitting down on your heels, then place your heels to the outer edges of your hips. Walk your hands behind you. You can stay there, supported by your hands if it’s very hard for you to lower down any further.

If you can, lower down onto your forearms. Better yet, have a pillow or stack of pillows behind you and lie down on it. Once you find your comfortable position, allow the collarbones and arms to relax off to the side. Close your eyes.

Just like the Caterpillar and Frog, you may stay in Saddle for 2 to 3 minutes before exiting the pose. Saddle helps release the hip flexors and abdominals, which then help provide relief for the lower back.

4. Supine Butterfly

Finish off this sequence with Supine Butterfly. Lie down on your back. Bend your knees, then open your knees out to the side. Let the soles of your feet relax against each other.

Relax your arms to the side or reach your arms up and overhead and clasp hold of opposite elbows. Close your eyes, and focus on your breath.