"Your spine moves in six primary directions: flexion (forward bending), extension (backbending), lateral flexion to each side, and rotation or twisting to each side. The following yin yoga poses will help you gently stretch your back in each of these ways to help relieve tension."
"As you settle into each stretch, you should feel a slight sensation in your back, but it should never feel as though you're pushing, forcing, or straining. Resist any urges to fidget, wiggle, and look around as you hold each pose. Focus on slow, deep breathing, directing each inhalation down your spine and each exhalation up the spine for release."
"Yin yoga poses are held for a minimum of two minutes and up to five, seven, or even 10 minutes. Set a timer to hold each pose appropriate to you. You don't need any props for this back mobility practice, though you might welcome a cushion or block for support."
Yin yoga offers an effective approach to relieving back stiffness by moving the spine through its full range of motion in a supported manner. The spine moves in six primary directions: flexion, extension, lateral flexion to each side, and rotation to each side. A gentle yin yoga sequence addresses tightness by stretching the back in each of these directions. Practitioners should feel only slight sensation without pushing, forcing, or straining. Maintaining focus on slow, deep breathing while resisting fidgeting helps facilitate release. Yin poses are held for two to ten minutes depending on individual comfort. No props are required, though cushions or blocks may provide additional support.
Read at Yoga Journal
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