This yoga sequence is designed to stretch and strengthen the back, hips and hamstrings to alleviate tightness in the lower back.
Did you know that 80% of the population will experience back pain at some point in their lives? According to the American Chiropractic Association, poor posture, inactivity and high stress are some of the factors that contribute to back pain.
Early in my career, I noticed my lower back would ache after work. I could tell that hours of sitting at a desk behind a computer was taking a toll on my body. My spine was being compressed and my hips and hamstrings were tight, further contributing to lower back stiffness.
With the help of yoga, I was able to release tension in my hip flexors, lengthen my hamstrings and activate my glutes, which eased the pain in my lower back. If you’ve got 20 minutes during the day, try this yoga video to stretch and strengthen the areas that will help release your back. Make sure you are cleared by a doctor before exercising.
If you don’t have time to do the full video, I’ve listed the poses below so you can move through them at your own pace. Even a few minutes of movement every hour can help!
Child’s Pose (Balasana)
Kneel on the floor with your knees hip-width distance apart (you can have your knees closer together for more rounding of the spine or farther apart for a deeper hip stretch)
Touch your big toes together
Sit your hips back toward your heels
Reach your arms forward. You can tent your fingertips and lift your upper arm bones off the mat for a more active variation
Rest your forehead on the mat or a block
Stay in the pose for 3-5 breaths
Cat/Cow (Marjariasana/Bitilasana)
Begin on all fours in a table top position (bharmanasana) with your shoulders over your wrists and your hips over your knees
As you inhale, drop your belly, open up through your chest and reach the crown of your head up to extend your spine for cow pose (bitilasana)
As you exhale, round your spin and gently let your chin come toward your chest (marjariasana)
Repeat several times
Thread the Needle (Urdhva Mukha Pasasana)
Begin in table top (bharmanasana)
Inhale and reach your right arm up toward the ceiling, twisting open from the mid part of your spine
Exhale and thread your right arm through the space between your left arm and left knee
Rest your right ear and cheek on the mat
Stay in the pose for 3-5 breaths
Return to table top (bharmanasana)
Repeat on the second side
Bird Dog/Balancing Table (Dandayamana Bharmanasana)
Begin in table top (bharmanasana)
Extend your right leg behind you. Turn your toes down toward the mat and flex your foot
Extend your left arm in front of you. Turn your thumb up to the ceiling
Engage your core by hugging your belly button in and up
As you exhale, bring your right knee and left elbow toward the center of your body. Round your spine
As you inhale, reach your right leg behind you and your left arm in front of you
Repeat 3-5 times on that side
Return to table top
Repeat on the other side
Downward Facing Dog (Adho Mukha Svanasana)
From table top (bharmanasana), spread your fingers wide, making an “L shape” with your thumb and index finger
Walk your feet back a few inches and tuck your toes
Lift your hips toward the ceiling
Lengthen your spine
Release tension in your neck
You can keep your knees bent as much as you need to keep the length in your spine. As your hamstrings and calves open, you may be able to let your heels lower closer to the ground
Stay in the pose for 3-5 breaths
Locust Pose (Salabhasana)
Lower down to your belly
Plant your palms by your chest and squeeze your elbows in
Engage your core by hugging your belly button in and up
Plant the tops of your feet on the mat, hip distance apart
Squeeze your glutes
Lift your chest and hands off the mat and stay in the pose for 3-5 breaths
Lower down to the mat, stack your hands and let your forehead rest on the backs of your hands
You can shift your hips from side to side
Repeat. For a more challenging variation, reach your fingers toward your heels and lift your chest, arms and legs up off the mat
Sphinx Pose (Salamba Bhujangasana)
Align your shoulders over your elbows
Plant your forearms onto the mat
Engage your core by hugging your belly button in and up
Plant the tops of your feet on the mat, hip distance apart
Squeeze your glutes
Lift the chest and let your shoulders melt down your back and away from your ears
Make sure your neck is in a neutral position
Stay in the pose for 3-5 breaths
Rest in child’s pose after for a counter stretch
Bridge Pose Variations (Setu Bandha Sarvangasana)
Transition onto your back
Bend your knees and plant your feet on the mat hip distance apart
Reach your arms toward your feet
Walk your feet close to your fingertips
Gaze up at the ceiling and rest your head on the mat
Firmly press your feet into the mat as you lift your hips
You can hold bridge pose for 3-5 breaths or you can move with your breath, lowering your hips as you exhale and lifting your hips as you inhale. You can also add your arms for a shoulder opener by lifting your arms up as you lift your hips and lowering your arms as you lower your hips
When your hips are lifted, you can clasp your hands behind your back and roll your shoulders underneath for a deeper chest opener
If you have a block, you can place a block between your knees to engage your inner thighs
If you want to build strength, you can lift one leg into the air, then lower it and repeat on the second side
You can also slide a block underneath your lower back (sacrum) and rest your weight on the block for a more restorative variation
Reclined Figure 4/Reclined Pigeon Pose (Supta Kapotasana)
Lay on your back
Bend your knees and plant your feet on the mat hip distance apart
Cross your right leg over your left leg
Flex your right foot to protect your knee
If you want to deepen the stretch, pick your left foot up off the mat and thread your arms through the center of the “4” shape. Clasp your hands around the back of your thigh
Stay in the pose for 3-5 breaths
Release the clasp of your hands and uncross your legs
Repeat on the left side
Happy Baby (Ananda Balasana)
Lay on your back and hug your knees into your chest
Grab hold of the outsides of your feet (or your knees) and open your hips
Let your tailbone melt toward the mat
Drop your shoulders away from your ears
Relax your head and neck on the mat
Hold the pose for 3-5 breaths
Hug both knees into your chest when you are finished
While these postures can be helpful, I recommend avoiding spinal flexion (rounding) or spinal extension (arching) if you have slipped or pinched disks, as these movements can make the injury worse. Additionally, it’s important to keep the integrity of the spine when twisting by initiating the movement from the thoracic vertebrae (mid region) and not the lumbar vertebrae (lower region).
I hope this yoga sequence helps you find more space and comfort. Let me know if you learned something new by leaving me a comment below. If you liked the video, share it with others and make sure to subscribe to my YouTube channel for more yoga tips.
With gratitude,
Shannon