The Top Yoga Poses for Back Pain

Steady as You Go

A sequence to ease anxiety • 35 to 55 minutes

Supported Child’s Pose

Supported Half Frog

Supported Straddle Forward Fold

Legs Up the Wall

Side Lying Pose

PROPS

• Bolster (or 2 rolled blankets or a large pillow)
• Long eighth-fold blanket
• 2 blocks (or large hardcover books)
• Yoga strap
• 2 square eighth-fold blanket

POSES

• Supported Child’s Pose
• Supported Half Frog
• Supported Straddle Forward Fold
• Legs Up the Wall
• Side Lying Pose

PRECAUTIONS

• If you experience knee pain in Supported Child’s Pose, substitute Restorative Frog.
• Inverting is contraindicated for pregnancy, hernia, severe acid reflux, brain injuries, glaucoma, and high blood pressure. If you suffer from any of these conditions, skip Legs Up the Wall.

BENEFITS

• Supports your body and calms your mind.
• Draws energy and awareness down into the roots of your body.
• Cultivates states of grounding and stability to combat the stimulation of anxiety.

INSTRUCTIONS

1. . Set up your mat so the narrow end is touching the wall.
2. . Begin with 5 to 8 minutes in Supported Child’s Pose .
3. . Press up to hands and knees and guide yourself into Supported Half

Frog for 3 to 5 minutes on each side.

1. . After you’ve completed both sides, press yourself up to hands and knees and come to a sitting position with your legs out long and wide on either side of the bolster. Prop your bolster up onto the blocks and guide yourself into Supported Straddle Forward Fold for 5 to 8 minutes.

1. . Move the bolster and blocks out of your way, move to the wall, secure the yoga strap around your thighs, and spend 5 to 10 minutes in Legs Up the Wall .

1. . Bend your knees and roll onto one side. Press yourself up to a sitting position, then arrange your bolster and blankets to complete your practice with 5 to 10 minutes on each side in Side Lying Pose .

TIP

In this practice, lengthen your exhales to help slow your heart rate and cultivate the relaxation response.

Let Your Soul Shine

A sequence to ease grief and depression • 40 to 60 minutes

Extended Supported Bridge

Heart Pose

Simple Supported Side Bend

Supported Open Twist

Reclining Butterfly with Feet on the Bolster

Seated Meditation Pose

PROPS

• 2 bolsters (or make 2 from 4 rolled blankets or 2 large pillows)
• Block (or large hardcover book)
• Blanket roll
• Square eighth-fold blanket

POSES

• Extended Supported Bridge
• Heart Pose
• Simple Supported Side Bend
• Supported Open Twist
• Reclining Butterfly with Feet on the Bolster
• Seated Meditation Pose

PRECAUTIONS

If you experience lower back pain or discomfort in Heart Pose, skip it.

BENEFITS

• Cultivates uplifting sensations of space and opening to counter the heaviness of grief and depression.
• Focuses on opening your heart to promote feelings of love, joy, compassion, and gratitude.

INSTRUCTIONS

1. . Position your bolsters and block and begin with 8 to 10 minutes in

Extended Supported Bridge .

1. . Carefully roll off the bolsters and press yourself up to a sitting position.

Move one bolster aside and sit with the base of your spine touching the narrow end of the remaining bolster. Guide yourself into Heart Pose for 5 to 10 minutes.

1. . Bend your knees, roll to your right side, and press yourself up to sitting on your right hip. Turn the bolster so it’s horizontal across your mat with the long edge running along your right thigh. Guide yourself into Simple Supported Side Bend for 3 to 5 minutes.

1. . From Simple Supported Side Bend on the right side, move directly into Supported Open Twist for 3 to 5 minutes.

1. . Return to Simple Supported Side Bend , then press yourself up, leave your bolster where it is, and turn around to repeat both poses on the left side.

1. . After you’ve completed both sides, press yourself up to a sitting position. Face your bolster and lie back with the soles of your feet pressed together and resting on the bolster, for 5 to 8 minutes in Reclining Butterfly with Feet on the Bolster .

1. . Roll to one side and press yourself up and sit on your bolster to complete your practice with 3 to 5 minutes in Seated Meditation Pose .

TIP

In Seated Meditation Pose, use theLoving-Kindness Meditationoutlined in Chapter 8 to cultivate feelings of abundance and connection.