Published May 20, 2026 05:15AM
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.
15-Minute Yin Yoga for Back Pain
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.
Puppy Pose (Upper Back)
The stretch known as Puppy Pose targets the upper back and shoulders with a welcome release.
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.
Once you’ve completed the pose, lower your front body entirely to the mat and rest here for 1 minute.
Child’s Pose (Lower Back)
Practicing Child’s Pose with your knees together targets the lower back although it stretches the entire spine.
From a prone position, bring your big toes and knees together and come through hands and knees before resting your hips toward your heels. (You can place a block or folded blanket beneath your hips if needed.) Target the lower back by keeping the knees as close together as comfortable. Rest your forehead on the mat, a block, or stacked fists. If you choose not to use your hands as a forehead rest, let them relax alongside your body, palms facing up. Release your shoulders.
Stay here for 2 minutes, focusing on feeling your breath coming in and out of your body. Tune into the sensations in your lower back. After the hold, slowly sit back up into a seat on your mat. Stay seated for a few breaths to feel the echo of Child’s Pose.
Alternative Pose: If Child’s Pose 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 having your head low to the ground.
Shoelace Pose (Side Body)
Side bending in Shoelace Pose stretches your side body while releasing your spine laterally. Crossing your legs means you also experience a bonus hip opener.
Sit with your legs straight in front of you and swing your right leg over the left, resting the side of your right foot alongside your left hip. Stay here for Half Shoelace, or go further by bending your left knee and bringing your left foot beside your right hip. Avoid sitting on your feet. If the pose feels intense, try placing a cushion or block underneath your sit bones.
Once comfortable, lean toward the right, bringing your right elbow to the mat or a yoga block. Reach your left arm overhead toward the right or tuck it behind your back. Lower your head gently toward the right to release the side of your neck or you can look up to create a slight twist.
Stay here for 2 minutes, using each inhalation to expand your side body further and each exhalation to release tension.
Shoelace Twist
After 2 minutes, release your bend and come upright but keep your legs crossed. Stay here for a few quiet breaths. Then begin to transition into a Shoelace Twist by bringing your left arm outside your right (top) knee. Starting from the base of your spine, begin to slowly turn toward the right, eventually looking over your right shoulder. Remember, you’re here for 2 minutes—no need to force or rush the stretch. Use each inhalation to lengthen your spine and each exhalation to twist.
After 2 minutes, come back to the centre and slowly release your legs. Rest for a few breaths before repeating the side bend and twist on the opposite side.
Alternative Pose: If Shoelace Pose is too intense, sit cross-legged on the mat, or in any seated position appropriate for your body.
Easy Pose
Once you’ve finished bending and twisting on both sides, release the pose and take a few quiet minutes seated in Easy Pose or lying down in Corpse Pose. Breathe here for 3-5 minutes or as long as you’d like, allowing your entire back absorb and integrate the benefits of yin yoga for back pain.
