A 45-minute yin yoga sequence for the lower back
Yin poses are long, passive and supported, which makes them a kind way to release a stiff lower back. This sequence alternates gentle folding and gentle arching so the back is moved in both directions.
Who it's for: anyone with a stiff, tired lower back from sitting or standing. Props: a bolster or cushion, a block and a blanket. Holds: 3–4 minutes, with a short rest between poses.
| Pose | Hold |
|---|---|
| Arrive lying down | 2 min |
| Child's pose | 4 min |
| Sphinx | 3 min |
| Caterpillar | 4 min |
| Bananasana | 3 min each side |
| Supported bridge | 4 min |
| Happy baby | 3 min |
| Reclining twist | 3 min each side |
| Savasana | 7 min |
With short rebounds between poses, the class runs about 45 minutes.
The sequence
Arrive · 2 min
Lie on your back, knees bent, feet wide and knees resting together. Feel the back of the pelvis on the floor.
Child's pose (yin Balasana) · 4 min
Knees wide, a bolster lengthwise under the chest and belly. The low back rounds gently. Turn the head halfway through.
Sphinx · 3 min
Lying on the belly, forearms down, elbows slightly in front of the shoulders. Let the belly soften so the low back curves gently. If it pinches, slide the elbows further forward.
Caterpillar (yin Paschimottanasana) · 4 min
Sit on a cushion, legs long, knees bent over a rolled blanket. Let the spine round over the legs, head heavy. This is the counter to sphinx.
Bananasana · 3 min each side
Lying on the back, walk the feet and then the shoulders to the right so the body makes a gentle crescent. The left side of the waist lengthens. Repeat on the other side.
Supported bridge · 4 min
Lift the hips and slide a block under the sacrum (the flat bone at the base of the spine), on its lowest height. Arms rest by the sides.
Happy baby · 3 min
Remove the block, draw the knees toward the armpits and hold the feet or the backs of the thighs. Let the low back settle toward the floor.
Reclining twist · 3 min each side
Knees bent and dropped to one side, a cushion between or under them, both shoulders heavy.
Savasana · 7 min
A bolster under the knees, a blanket over the body. Yin practices often end with a longer rest.
Prefer a different focus or length? The free flow generator builds yin classes too: choose “Yin” and “Low back”.
Questions
Is yin yoga good for lower back pain?
Many people with everyday stiffness in the lower back find gentle yin poses helpful because they're passive, supported and slow. Yin isn't a treatment for injury or acute pain. Anyone with a diagnosed back condition or sharp, radiating pain should check with a medical professional first and skip any pose that hurts.
How long do you hold yin yoga poses?
Usually 3 to 5 minutes. Beginners can start with 2 to 3 minutes. Come out slowly and rest for a few breaths between poses, which yin teachers call a rebound.
What props do you need for yin yoga?
A bolster or firm cushion, two blocks and a blanket cover almost every yin pose. Props let the muscles relax so the pose can be held comfortably for several minutes.