4 Best Yin Yoga Poses to Relieve Back Pain

Perfect Release after Sitting for Long Periods of Time

Yin Yoga is a style of yoga where we hold the poses for a longer duration of time, anywhere from 2 to 10 minutes. The goal of yin is to work deep into the tissues (ligaments, tendons, and fascia) and release built-up tension and stress in the body.

Benefits of Yin Yoga

There are several physical, mental and energetic benefits to practicing Yin Yoga:

Reduces anxiety and stress levels
Increases mindfulness, soothes your nerves and helps you to slow down
Improves flexibility
Increases blood circulation
Increases the flow of Qi (Chi) or prana

4 Poses to Relieve Back Pain

1. Side Seal | Bhujangasana (variation)

How to: Lay on your belly and roll over onto your right hip and right leg. Either stack the feet on top of one another or place the left foot behind the right. You can stay on your right forearm, externally rotating it so the fingers are pointing towards the top of the mat for an extra stretch in the shoulder. We’re looking for a stretch in the right side body, from the right hip to the shoulder crease. If you don’t feel enough of a sensation, you can press into your right hand and straighten your elbow. Your left hand is in on the mat in front of you for support. Repeat on the other side.

2. Deep Shoulder Stretch

How to: Lay on your belly and extend your left arm out, palm facing down. Bend your knees and roll over onto the left side. You can bring your knees closer to center for better stability. We’re looking for a deep stretch and opening in the left shoulder and chest. You can bend your left arm at 90 degrees to intensify this pose. Your right hand is in front of you for support or you can drape it behind your back for a further chest opening. Repeat on the other side.

3. Melting Heart | Anahatasana

yin for back — Also called “puppy pose” (**Uttana Shishosana**)

How to: Start on all fours (knees under hips and wrists under shoulders). Walk your hands forward and lower you heart towards the Earth. Make sure the hips are still over the knees. We’re opening the chest and shoulders, as well as stretching the entire spine. You can stay here for a minute, before bringing the palms to touch in Anjali Mudra (prayer hands) and lifting the hands to the back of your head. This will deepen the stretch in your triceps.

4. Child’s Pose with Bow Tie | Balasana (variation)

Props: Block or pillow (optional)

How to: Start on your knees and place the block in front of you. Lower the upper body towards the Earth and cross your arms, with the right arm on top and left arm on bottom. Place your forehead on the block. Reach you arms in opposite directions as far as they can go, before relaxing the hands. We’re creating space between the shoulder blades and stretching thoracic spine. By resting the head on a support, it takes the weight out of the neck and shoulders. Repeat by switching arms (left arm on top, right arm on bottom).

Watch the FULL Yin Yoga Practice here: