Yin Yoga for Tension in the Spine

Your spine holds a lot of tension. Think about it: the column keeps you upright, protects your spinal cord (aka your nervous system superhighway), and moves in myriad directions so that you’re able to maneuver through your life. It’s a big job. And it’s one that’s compounded by any stress-induced emotional tension stored throughout your body. Keeping this part of the body flexible and open to energetic flow, rather than stiff and stagnant, can help make your yoga (and your life) a more fluid experience, which is where yin yoga comes in.

The following flow moves the spine through flexion, extension, and twists to support balance and mobility. With the long holds characteristic of yin, you’ll create space along the spine and leave feeling taller and much more at ease in your body—physically and emotionally.

15-Minute Yin Yoga for Tension in Your Spine

Practicing yin yoga for tension relief is all about feeling supported in extended holds, so make sure to prioritize props here. You’ll need two blocks, or block-like props such as a stack of books or a firm cushion, for this class.

Sphinx Pose

Begin lying on the front of your body in Sphinx Pose. Place your palms and forearms flat on your mat, elbows beneath or slightly in front of your shoulders. Extend your legs long behind you. Feel your muscles open across your chest. If you experience any discomfort in your lower back, feel free to walk your elbows slightly forward to lessen the intensity of the backbend.

Stay here for 1-3 minutes or as long as you’d like.

Windshield Wipers

As a counter stretch, bring your hands together to make a pillow and lower your head and heart to your mat. Bend you 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 beneath your shoulders, and push yourself up through hands and knees and into Downward-Facing Dog. Take a full breath here.

Standing Forward Bend

Walk your hands and feet toward each other until you find yourself in Dangling Pose or Standing Forward Bend. Release your neck and et your head hang heavy. You can grab your blocks and rest your hands or forearms atop them for additional support.

Alternately, grab alternate elbows. Hang here for 1-3 minutes or as long as you’d like.

Thunderbolt Pose

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

Stay here for 3 full cycles of breath. 

Reclined Twist

Come to lie on your back. Extend your arms straight out from your shoulders and shift your hips a couple inches toward the left side of your mat. Bend your knees and let your legs fall toward the right in Reclined Twist. Draw your knees closer or farther away from you until you find the right stretch for your spine. If it feels comfortable, take your gaze over your left arm.

Stay here for 1-3 minutes or as long as you’d like.

When you’re ready, bring your legs through center and repeat on the opposite side.

Savasana

Slowly unwind, shift your hips back to the middle of your mat, and let your legs and arms extend long in Savasana.

Stay here for 3-5 minutes or as long as you’d like.

Closing

When you’re ready, roll to either side and use your hands to press yourself up into a seated position. Bring your hands together at heart center and bow your head, thanking yourself for showing up on your mat today.