Posted on May 20, 2026 at 05:15 AM
Back problems can range from annoying to debilitating. Although you may be tempted to exert yourself more, pausing so you can feel the tight spaces for a few minutes can help relieve that lingering tension. Specifically, practicing yin yoga for back pain provides you with the opportunity to slow down, tune in, and breathe through any discomfort even while helping to address the problem with stretching.
The following 15-minute yin exercise involves forward and backward bends to target your entire back. There are also easy side bends and twists (you can select the intensity!) to open up your spine for more freedom and flexibility. You will remain under each stressor for a few minutes to help you experience the stress relief, enhanced flexibility, and complete relaxation you deserve.
15 minutes of yin yoga for back pain
As you perform each pose—preferably for 2 to 5 minutes—remember to listen to your body, respect its limits, and never force anything. You should feel sensation, and perhaps even slight discomfort in the targeted area, but never severe discomfort or pain.
Puppy pose (upper back)
The extension known as Puppy pose Targets the upper back and shoulders with a welcome release.
Start on all fours. (If your knees are sensitive, fold a yoga mat underneath to create extra padding or place a folded blanket or towel underneath.) Extend your arms forward and lower your chest toward the mat, resting your forehead on a pillow or folded blanket if necessary. To intensify the sensation, point your tailbone toward the ceiling. If you’re experiencing too much sensation, bend your elbows.
Stay here for at least two minutes focusing on inhaling and exhaling. Feel the sensations along your back.
Once you have completed the pose, lower your entire front body onto the mat and rest here for one minute.
Child’s pose (lower back)
practice Child’s position With your knees together it targets the lower back although it extends to the entire spine.
From a prone position, bring your big toes and knees together and cross through your hands and knees before leaning your hips toward your heels. (You can place a block or folded blanket under your hips if necessary.) Target the lower back by keeping the knees as close together as comfortable. Place your forehead on the mat, block, or stacked fists. If you choose not to use your hands as a forehead rest, allow them to rest alongside your body, with the palms facing up. Release your shoulders.
Stay here for two minutes, focusing on feeling your breath in and out of your body. Tune into the sensations in your lower back. After installation, slowly sit back in your seat on your mat. Stay seated for a few breaths to feel the echo of Child’s Pose.
Alternate position: If the child’s position is uncomfortable for you, lie on your back and hug your knees toward your chest. This is a great option for anyone with sensitive knees or ankles, or if you feel uncomfortable lowering your head to the floor.
Shoelace position (side body)
Side bending into shoelace pose extends your body sideways while releasing your spine laterally. Crossing your legs means you’ll also experience the added hip opening feature.
Sit with your legs straight in front of you and swing your right leg over your left, placing your right foot next to your left hip. Stay here for half the shoelace, or go further by bending your left knee and placing your left foot next to your right hip. Avoid sitting on your feet. If the position is severe, try placing a pillow or block under your bones.
Once you feel comfortable, turn to the right, bringing your right elbow to the mat or yoga block. Extend your left arm over your head toward the right or place it behind your back. Gently lower your head to the right to release the side of your neck or you can look up to create a slight twist.
Stay here for two minutes, using each inhale to expand your side body further and each exhale to release tension.
Twist shoelace
After two minutes, release your bend and stand upright but keeping your legs crossed. Stay here for a few calm breaths. Then begin to transition into a shoelace twist by placing your left arm outside your right (top) knee. Starting at the base of your spine, slowly shift to the right, eventually looking over your right shoulder. Remember, you are here for two minutes, and there is no need to push or rush the stretch. Use each inhale to lengthen your spine and each exhale to twist.
After two minutes, return to center and slowly release your legs. Rest for a few breaths before repeating the side bend and twist on the other side.
Alternate position: If the shoelace position is too severe, sit on the mat or in any sitting position that is comfortable for your body.
Easy pose
Once you have finished bending and twisting on both sides, release the pose and sit for a few quiet minutes Easy pose Or lie down Corpse position. Breathe here for 3-5 minutes or as much as you like, allowing your entire back to absorb and integrate the benefits of yin yoga for back pain.
