Alright tribe, so while I would love to claim ownership for this incredible yin yoga for the lower back sequence, I have to give credit where credit is due. The teachers over at Yoga International created this healing yin yoga sequence and thank the lord they did, because this girl isn’t trained in the formalities of yin. Yes, I can teach it, as you will soon see, but it’s not my area of expertise (for now anyway). But what I can tell you about the yin practice is this. It’s your permission slip to sink in and release. There’s no heavy lifting involved, no extreme core work, and definitely zero quick transitions. Instead, we focus a lot on the release, the ability to let the body be (aka not fidget), and allowing the threefold connection to take place – that is the body, mind, soul connection. Before we get started and slip into this oh so healing sequence, let’s cover a few important tips.
- Set aside a full hour of your time for this practice, it’s worth it
- Recruit the entire prop family – yoga blocks, bolster, blanket, and maybe even an eye pillow too
- The yin postures don’t require physical activation, but rather a conscious effort to experience the sensation of the stretch
- Release or modify the posture if you experience any pinching, piercing or pain
- Transition from each pose slowly and with ease, there’s absolutely no race to the finish line
And lastly, I have another shoutout to give before we begin to breathe. I’m usually not fond of adding music to my yoga classes as each of us has a different preference regarding no music, yes music, the style of music, the volume of music, and what have you, but for this video I had to make an exception. Enter the most soul inducing, transcendent music track ever to accompany our yin yoga sequence today, brought to us by my talented friend Vincent over at blqlab. If you find yourself loving this ambient style of music as much as I do, I encourage you to check Vincent out as he provides music tracks to accompany your yoga/meditation efforts. Now with all of that said, below is a picture snapshot of the sequence, just in case you can’t stream the video, but the real magic lies within the class. So unroll that yoga mat, gather all your props, dim down the lights, tap into some aromatherapy (candles, diffuser, incense), and let’s get started!
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Yin Yoga Sequence for Low Back Relief
- butterfly pose – 5 minute hold
- windshield wiper – 1 minute
- caterpillar (paschimottanasana) – 8 minute hold
- reverse tabletops (halfway lift) – 1 minute
- sphinx + seal – 3 minutes each
- half frog pose – 1 minute each side
- saddle pose (supta virasana) – 3 minute hold
- forearm plank – 1 minute hold
- banasana – 4 minutes each side
- twisted root (supine twist variation) – 4 minutes each side
- savasana – 8 – 10 minute hold