Yin yoga for spinal tension

Your spine holds a lot of tension. Think about it: The column keeps you upright, protects your spinal cord (aka the highway of your nervous system), and moves in countless directions so you can maneuver your way through life. It’s a big task. This is exacerbated by any emotional tension generated by stress and stored throughout the body. Keeping this part of the body flexible and open to the flow of energy, rather than stiff and stagnant, can help make your yoga experience (and your life) more fluid, and that’s where yin yoga comes into play.

The following flow moves the spine through flexion, extension, and twisting to support balance and movement. With the long yin property, it will create space along your spine and leave a longer, more relaxed feeling in your body – both physically and emotionally.

15 minutes of Yin Yoga to release tension in your spine

Practicing yin yoga for stress relief is about feeling supported over long periods, so be sure to prioritize props here. You will need two blocks, or block-like supports such as a stack of books or a firm pillow, for this class.

Sphinx pose

Start by lying on the front of your body Sphinx pose. Place your palms and forearms flat on your mat, with your elbows below or slightly in front of your shoulders. Extend your legs behind you long. Feel your muscles open across your chest. If you feel any discomfort in your lower back, feel free to move your elbows forward slightly to reduce the severity of the back bend.

Stay here for 1-3 minutes or as long as you want.

Windshield wipers

As a counter stretch, bring your hands together to make a pillow and lower your head and heart onto your mat. Bend your knees and windshield wiper your legs from side to side.

Repeat this pattern of movement at least 3 times.

Downward facing dog

As a transition, extend your legs long, place your hands under your shoulders, and push yourself up through the hands and knees and inward. Downward facing dog. Take a full breath here.

Standing forward bend

Walk your hands and feet towards each other until you find yourself in Dangling Pose Standing forward bend. Release your neck and let your head hang heavy. You can hold your blocks and place your hands or forearms on top of them for extra support.

Alternately, hold alternate elbows. Hang here for 1-3 minutes or as long as you want.

Thunderbolt mode

Walk your hands and feet back and pause in Downward Facing Dog. Then brace your knees on the mat and sit on your heels in Thunderbolt Pose. You want to stack your shoulders over your hips and your palms on your thighs. If this is uncomfortable, try sitting on a block placed between your heels or skip the pose.

Stay here for 3 complete cycles of breathing.

Reclining twist

Come to lie on your back. Extend your arms straight out from your shoulders and move your hips a few inches toward the left side of your mat. Bend your knees and let your legs turn to the right into a Reclined Twist. Draw your knees closer or further away from you until you find the proper extension for your spine. If it feels comfortable, look at your left arm.

Stay here for 1-3 minutes or as long as you want.

When you’re ready, cross your legs to the middle and repeat on the other side.

Savasana

Relax slowly, bringing your hips back to the center of your mat, letting your legs and arms extend inward Savasana.

Stay here for 3-5 minutes or as long as you want.

closing

When you’re ready, roll to one side and use your hands to push yourself into a sitting position. Bring your hands together at the heart center and bow your head, thanking yourself for appearing on your mat today.