You already know that the right stretch can help a lot if you’ve ever had a stiff back. This easy yin yoga sequence helps loosen up your spine by moving your back through its full range of motion while being supported.
Your spine can move in six main ways: flexion (bending forward), extension (bending back), lateral flexion (bending to the side), and rotation (twisting to the side). These yin yoga poses will help you gently stretch your back in all of these ways to help relieve stress.
You should feel a slight pull 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 hold each pose. Concentrate on breathing slowly and deeply, sending each breath down your spine and each exhalation up your spine to let go. If you are in a lot of pain or discomfort, you have stretched too far. Either let go a little or skip the pose.
Yin Yoga for a 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. Yin yoga poses can be held for as little as two minutes or 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. Stand with your feet at least hip-width apart. Some people find that spreading their feet out more helps relieve pressure on their lower back. Keep your neck long and relaxed, and look down or slightly forward.
When you’re done with the hold, lie on your stomach with your forehead or cheek resting on your stacked hands. Put your big toes together and let your heels go out to the sides of the mat. Stay here for a minute, or longer if you want.
Alternate Pose: If lying on your forearms is too much, lie flat on your stomach with your forehead on stacked hands or arms relaxed by your sides. In this variation, you will still make a gentle backbend.
Pose of the Banana
Katie McGrath, a yoga teacher, is in Banana Pose as part of her yin yoga for a stiff back class. Lie down on your back. 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 bit off the mat and move them toward the top right corner of the mat. Your body will start to feel things on the left side as you bend into a banana shape.
To feel more, hold your left wrist with your right hand and pull your left arm away from your body gently. Crossing your left ankle over your right ankle will also make the feeling stronger.
Do it again on the other side when you’re ready.
Alternate Pose: If putting your arms over your head hurts your shoulders too much, 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 your back with your arms and feet resting away from your body in Savasana for a minute or as long as you want. This will 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, letting your nose drop toward your toes. Stop at the first place where you can’t go any further. You can put your hands on or next to your legs.
If this hurts your lower back or the backs of your thighs too much, try sitting on a yoga block or a cushion.
Let go by lying in Savasana for at least a minute.
Twist while lying down
Teacher Katie McGrath in the Reclined Twist
Put the bottom of your right foot on your left thigh while you lie on your back. With your left hand, move your right knee across your body to the left. Put your right hip directly on top of your left hip. If it’s comfortable, look up or turn your head to the right while you extend your right arm straight out from your body. Keep both shoulders on the mat.
Do the Reclined Twist on both sides.
After that, lie down in Savasana for as long as you feel comfortable. This will let your body relax completely and take in the benefits of your yin yoga practice.
