Dealing With Back Pain? This Yin Yoga Practice Eases Tension Throughout Your Entire Back.

Back issues can cause persistent tension that may feel irritating or debilitating. Instead of pushing through tightness, pausing to feel into tight areas for a few minutes can help ease constant tension. A 15-minute yin yoga practice for back pain uses forward and back bends to target the entire back, along with side bends and twists to open the spine. Each pose is held for about 2 to 5 minutes to experience tension release, enhanced flexibility, and full relaxation. Poses should be held with attention to breathing and body limits, aiming for sensation or slight discomfort in the target area but never extreme discomfort or pain. Modifications like padding under sensitive knees can support comfort.

"Back issues can range from irritating to debilitating. Although you might be tempted to muscle your way through, pausing so you can feel into the tight places for a few minutes can help ease that constant tension. Specifically, practicing yin yoga for back pain delivers you the opportunity to slow down, tune in, and breathe through any discomfort even as you help address the problem with stretching."

"The following 15-minute yin practice incorporates forward and back bends to target your entire back. There are also easy side bends and twists (you get to determine the intensity!) to open your spine into more freedom and flexibility. You'll stay in each stress for a couple minutes to help you experience the tension release, enhanced flexibility, and full relaxation you deserve."

"As you hold each pose-preferably for 2 to 5 minutes-remember to listen to your body, respect its limitations, and never force anything. You should feel a sensation, maybe even a slight discomfort in the target area, but never extreme discomfort or pain."

"Begin on all fours. (If your knees are sensitive, fold your yoga mat under them to create extra padding or place a folded blanket or towel underneath them.) Reach your arms forward and lower your chest toward the mat, resting your forehead on a cushion or folded blanket if needed. To intensify the sensation, point your tailbone toward the ceiling. If you experience too much sensation, bend your elbows. Stay here for at least 2 minutes while focusing on your inhalations and exhalations. Feel the sensations along your back."

Read at Yoga Journal