Common complaints involve lower back pain. Yoga is beneficial in helping lower back pain as it opens the parts of the body that are holding extra tension and increases mobility to rest of spine to help distribute the work of the back more effectively. Poses that tend to be effective in managing lower back pain focus on hip and leg flexibility and spinal mobility. Addressing low back pain is unique to every person - important to be aware of how each pose feels in your body and avoid any poses that aggravate. A bit of trial and error may be needed and be sure to back off if anything hurts. While practicing these poses be sure to breathe slowly and deeply.

• Cat Cow: Cat-Cow moves the spine through flexion and extension - increasing overall spinal mobility. Engage your abdominals and lengthen your tail bone down as you move into spinal flexion (Cat Pose).

• Child’s Pose: Child’s poses open low back and stretches outer hips. Inhale into your low back.

• Downward Dog: Downdog lengthens the spine which helps alleviate back discomfort. If hamstrings are tight, bend knees as much as needed so you can focus on lengthening your spine, creating a long line from the crown of your head to your tail.

• Low Lunge: Low Lunge stretches the muscles on the front of the hip, your hip flexors. These muscles tend to be very tight as a result of the amount of time we spend sitting. Lengthening and opening all of the hip muscles is important with lower back pain to create space so the pelvis can be in proper alignment. Keep body more vertical and lifted - be mindful to not “drop" into hips and overextend the lower back. Engage your abdominals.

• Bridge Pose: Bridge Pose moves the spine into extension, strengthening the muscles of the posterior side of the body - including glutes, hamstrings and spinal extensors. It is important to lift the pelvis from the strength of your legs, pressing deeply into your feet.

• (Side note: I don’t think Bridge Pose is one of the best poses for someone with low back pain - there are a lot of variables to be mindful of and the default tends to be to press up from low back and compress lower back further. I would put a student in sphinx or another belly back before choosing this. Just wanted to share).

3 Essential Poses

• Reclined Hand to Big Toe Pose I, II & III - This sequence of poses addresses opening the hamstrings, inner leg (adductors) and outer hip. The lower back and pelvis stay stationary in these poses with the leg moving. Use a strap around the foot and maintain natural curves of spine.

• Reclined Pigeon - Reclined Pigeon opens up the outer hips while keeping the pelvis and lower back stationary. Be mindful to keep pelvis grounded and both sides of waistline equally long. Practicing this at a wall is helpful for those with very tight hips - set up shin’s distance from wall and place the uncrossed foot on wall. Press foot into wall while you gently press the crossed leg away from your body towards the wall. Maintain the natural curves of your spine.

• Supine Twist - A gentle spine twist to create more mobility in your thoracic spine. Do this with both knees bent.

Members, view Kelly’s classes schedule or private yoga availability on the app!