“Restorative yoga isn’t your average yoga class,” says Kelsey O’Bannon-Hahn, who teaches restorative yoga at Ananda Holistic Movement Studio. “The practice is very gentle and relaxing and is particularly effective at relieving back pain.”
4 Restorative Yoga Poses to Ease Back Pain
Supported supine spinal twist
Props: Two bolsters, mat, blankets (optional) Pose: Put two bolsters on both sides of the mat. Lay flat on the mat in between the bolsters. Keep your arms flat palms up on the mat. Lift and bend your left leg, bringing it across your body and place it on the yoga bolster on your right side. Rest here 3-5 min and repeat with the other leg on the other side. If you wish to elongate the stretch even more, you can place a blanket on top of each bolster. Benefits: This pose stretches both sides of the lower back, easing tension in that area, which can offer back pain relief. The pose also improves breathing.
Supported backbend
Props: Bolsters, block, mat Pose: Place a bolster perpendicular to the mat at the top. Lay on your upper back on the bolster with your head touching the mat. If it’s uncomfortable for your neck, rest your head on a block or other bolster as a headrest. Extend your legs out in front of you and place another bolster under your knees for support. Keep our arms out long to your sides. Benefits: Stretches the upper back while opening up the chest. This leads to less back pain and better posture.
Savasana, placing legs on a chair
Props: Straight-backed dining room or metal chair, mat Pose: Lie on your back on the mat, placing your lower legs on the seat of the chair. Your legs should be parallel to the floor. If the chair is too short, add folded blankets until it’s the desired height. Place your arms palms up at an angle away from your body. Allow your lower back to relax on the floor. Visualize all of the tension melting from your back. Benefits: Releases tension stored in the back. Allows for gentle stretching.
Supported child’s pose
Props: Bolster, mat Pose: Place a bolster lengthwise onto the mat. Kneel on the floor in the middle of the mat and touch your toes together. Move your knees until they’re open as wide as your hips. Lean forward and hug the bolster. Your torso and head should be resting on the bolster. Benefits: Gives a gentle stretch to your lower back and hips. Relaxes your spine, which can result in less pain. Next up: 10 Benefits of Restorative Yoga
Sources
Kelsey O’Bannon-Hahn, a restorative yoga teacher at Ananda Holistic Movement Studio
