Low back pain? This Yin Yoga exercise helps relieve tension.

Few of us escape lower back pain, whether it’s the result of long car rides, hours of sitting at a desk, or the pain of menstruation. Practicing yin yoga is a simple antidote that can help you reverse the stress caused by your daily life.

The long holds and mindful focus of yin yoga poses compress, stretch and release the lower back to give you relief from tension and discomfort. This yin yoga for the lower back will help you feel noticeably more relaxed and access new levels of stillness.

16 minute Yin Yoga for the lower back

The long pauses of 3 to 5 minutes allow your body to move along perceived edges. Focus on releasing tension by breathing slowly and deeply. Direct each inhalation toward the lower back and each exhalation up the spine. Stay in each pose for as long as your schedule and body allow.

Sphinx pose

Start in sphinx pose. Lie on your stomach and place your forearms on the mat, elbows under or slightly in front of the shoulders. Keep your gaze downward or slightly forward, with your neck long and relaxed.

If the backbend feels too intense, push your elbows forward; the further away they are, the more gradual the curve in the lower back becomes. If that still feels like too much for your lower back, move on to Crocodile Pose and hang there. [[calin, what she described as this additional last option is essentially crocodile pose so i suggested readers jump ahead to that and moved the helpful instructions to that pose.]]

Stay here for 3 minutes and feel the subtle pressure along the lumbar spine and the opening across the chest.

Crocodile pose

When you are ready, slowly lower yourself to the mat and rest in Crocodile Pose with your forehead on stacked hands or turn your head to one side and relax your arms at your sides. Bring your big toes together and let your heels fall open. Stay here as a hold for a few breaths.

Child’s pose

Bring your hands under your shoulders, push yourself up and lower your hips toward your heels in Child’s Pose. Rest your forehead on the mat, a block, or stacked fists, and place a block or pillow under your chair if that’s more comfortable. Keep your knees together to lengthen the spine and decompress the lower back. If you are not using your hands under your forehead, relax them at your sides, palms up.

If this feels too intense, lie on your back and hug both knees towards your chest, still decompressing your lower back.

Stay here for 3 minutes.

Half butterfly pose

Start sitting on the mat, a block or a cushion. Extend your right leg straight out and slightly to the side and gently press it into the mat. Pull your left foot toward your right thigh on the inside. Turn your chest toward your extended leg and slowly bend forward, pausing when you encounter initial resistance. Wait for your body to open and, if your body allows it, gradually sink further into your forward bend. To modify this pose, keep the knee of your extended leg bent by placing a rolled-up blanket or block underneath it. This pose stretches the lower back and relieves tight hamstrings, which can cause lower back discomfort.

Stay here for 3 minutes and imagine your breath moving to and from your lower back.

Repeat on the other side.

Closing pose

Get into a comfortable sitting position or lie down completely in Savasana. Rest quietly for 2-3 minutes, or however long you like, and let the effects of the exercise penetrate your being.