Your spine can move in six main ways flexion: flexion (bending forward), extension (bending back), lateral flexion (bending to each side), and rotation (twisting to each side). These yin yoga poses will help you gently stretch your back in each of these ways to help you relax.
You should feel a little bit of pressure in your back as you settle into each stretch, but you should never feel like you’re pushing forcing or straining. Don’t give in to the urge to fidget wiggle or look around while you’re holding each pose. Take slow deep breaths, sending each breath down your spine and each breath out your spine for release. If you feel a lot of pain or discomfort, you’ve gone too far with the stretch. Either let go a little or skip the pose.
Yin Yoga to Help Your Stiff Back
You don’t need any props for this back mobility exercise, but a cushion or block might help. You only need your body and the ability to stay still during each stretch. You should hold Yin yoga poses for at least two minutes and as long as five, seven, or even ten minutes. Set a timer for how long you should hold each pose.
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Pose of the Sphinx
Katie McGrath, a yoga teacher, is in Sphinx Pose as part of her yin yoga for a stiff back practice.
Start in the Sphinx Pose Put your forearms on the mat and lie on your stomach. Your elbows should be under or slightly in front of your shoulders. If the bend is too much for your stiff back, just move your elbows forward a little bit to make the curve in your spine less sharp. Put your feet at least as far apart as your hips. Some people feel less pressure on their lower back when they spread their feet out more. Look down or slightly forward, and keep your neck long and relaxed.
When you’re done with the hold, lie on your stomach and rest your forehead or cheek on your stacked hands. Put your big toes together and let your heels move out to the sides of the mat. You can stay here for a minute or longer if you want.
Alternate Pose
If resting on your forearms is too much, lie flat on your stomach with your forehead on stacked hands or arms relaxed by your sides. This will still create a gentle backbend.
Pose of the Banana
Katie McGrath, a yoga teacher, is in Banana Pose, which is part of her yin yoga for a stiff back class.
Put your back on the floor. Put your hips in the middle of the mat and then move both feet to the bottom right corner of the mat. Then lift your head and shoulders a little off the mat and move them toward the top right corner of the mat. You will be in a curved banana shape, and the left side of your body will start to feel something.
To feel more, hold your left wrist with your right hand and gently pull your left arm away from your body. Putting your left ankle over your right ankle will also make the feeling stronger.
Do the same thing on the other side when you’re ready.
Alternate Pose
If raising your arms above your head is too much for your shoulders, keep one or both of them by your sides.
Savasana
Katie McGrath, the teacher in Savasana
After you’ve held the pose on both sides, lie down on the mat with your arms and feet away from your body in Savasana for a minute or as long as you like to help counter the side stretch.
Bend forward while sitting
Katie McGrath, the teacher is in Seated Forward Bend.
The Caterpillar Pose, also known as Seated Forward Bend, bends the spine. Sit down on the mat with your legs straight and long in front of you. Slowly bend forward, bringing your nose down toward your toes. Stop at the first sign of trouble. You can put your hands on or next to your legs.
If this hurts too much in your lower back or thighs, try sitting on a yoga block or a cushion.
Let go by lying in Savasana for at least a minute.
Twist while lying down
Katie McGrath, the teacher in Reclined Twist
Put the bottom of your right foot on your left thigh while lying on your back. With your left hand, move your right knee across your body to the left. Put your right hip on top of your left hip. If it’s comfortable, extend your right arm straight out from your body and look up or turn your head to the right. Keep both of your shoulders on the mat.
Do the Reclined Twist on both sides.
After that, lie down in Savasana for as long as you need to. This will let your body relax completely and take in the benefits of your yin yoga practice.
