Welcome to “Yoga with Suzie,” your calm space for gentle movement and mindful healing. Today, we focus on one of the most common areas of tension: the lower back. Whether you’re dealing with occasional stiffness or chronic discomfort, these simple low back yoga stretches can help bring relief, support mobility, and reconnect you with your body.
Let’s take a breath together. Inhale deeply… and exhale slowly. Now, let’s begin.
Why Focus on the Lower Back?
The lower back supports the entire upper body and absorbs much of our daily movement—walking, sitting, lifting, bending. Poor posture, prolonged sitting, weak core muscles, and even emotional stress can all lead to low back pain.
Yoga offers a gentle yet powerful way to stretch and strengthen this area. Rather than forcing the body, we invite it to release tension and realign itself through mindful movement and breath.
Setting the Scene
Before we dive into the stretches, create a safe, quiet space for your practice. A yoga mat is helpful, but if you don’t have one, a blanket or soft surface works too. Have a pillow or yoga block nearby for support. This is your time—no need to rush.
Start by sitting cross-legged or lying down in a comfortable position. Close your eyes and take three slow, deep breaths. Feel your belly rise and fall. Let your shoulders relax.
Now let’s begin with our first stretch.
1. Knees-to-Chest Pose (Apanasana)
Lie on your back with your legs extended. Gently draw both knees toward your chest, wrapping your arms around your shins. Rock side to side if that feels good.
Benefits:
- Gently stretches the low back and hips
- Promotes relaxation
- Improves digestion
Hold for: 30 seconds to 1 minute, breathing slowly.
Suzie’s Tip: Don’t force the knees in too tightly. Listen to your body and let gravity do the work.
2. Supine Twist (Supta Matsyendrasana)
From the knees-to-chest position, release your arms and drop both knees gently to the right side of your body. Extend your arms into a T-shape, gaze to the left.
Benefits:
- Relieves tension in the spine
- Gently massages the abdominal organs
- Opens the chest and shoulders
Hold for: 1 minute each side
Suzie’s Tip: Place a pillow under the knees for support if needed. Breathe deeply into your belly.
3. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Come onto your hands and knees in a tabletop position. On your inhale, arch your back, drop your belly, and lift your head (Cow Pose). On your exhale, round your spine toward the ceiling and tuck your chin (Cat Pose).
Benefits:
- Mobilizes the spine
- Increases circulation
- Eases stiffness in the back
Repeat for: 1–2 minutes with slow, steady breaths.
Suzie’s Tip: Sync your movement with your breath. Let each inhale guide your arch and each exhale guide your round.
4. Child’s Pose (Balasana)
From tabletop, bring your big toes to touch, knees wide, and sink your hips back toward your heels. Stretch your arms forward or rest them by your sides.
Benefits:
- Gently stretches the lower back
- Calms the nervous system
- Encourages deep breathing
Hold for: 1–3 minutes
Suzie’s Tip: Use a pillow under your chest or forehead if needed. This is a place to rest and reconnect.
5. Sphinx Pose
Lie on your belly and prop yourself up on your forearms with elbows under your shoulders. Press the tops of your feet into the mat and lift your chest slightly.
Benefits:
- Gently strengthens the low back
- Opens the front body
- Improves posture
Hold for: 30 seconds to 1 minute
Suzie’s Tip: If this feels too strong, lower your chest and rest your forehead on your hands instead.
6. Seated Forward Fold (Paschimottanasana)
Sit with your legs extended straight in front of you. Inhale to lengthen your spine, then exhale and hinge at the hips to fold forward over your legs. Keep your knees slightly bent if needed.
Benefits:
- Stretches the hamstrings and lower back
- Calms the mind
- Promotes flexibility
Hold for: 1–2 minutes
Suzie’s Tip: Use a strap around the feet if you can’t reach them. Don’t round your spine—keep lengthening.
7. Figure Four Stretch
Lie on your back with both knees bent. Cross your right ankle over your left thigh, forming a figure four. Reach through and hold the back of your left thigh.
Benefits:
- Opens the hips
- Releases tension in the lower back and glutes
- Helps relieve sciatic pain
Hold for: 1–2 minutes each side
Suzie’s Tip: Keep your head and shoulders relaxed on the floor. Breathe into the stretch.
Ending the Practice: Savasana (Corpse Pose)
After stretching, give yourself time to absorb the benefits. Lie flat on your back, arms and legs extended, palms up. Let go of all effort and allow the body to rest.
Stay for: 3–5 minutes
Suzie’s Tip: Play soft music or focus on your breath. Let your mind be still and your body heavy.
A Few Final Words from Suzie
Low back discomfort is your body’s way of asking for care. With these simple stretches, you can give your back the love and attention it needs. Practice daily or as needed, and always move with kindness toward yourself.
Remember, yoga is not about touching your toes or perfect poses. It’s about listening to your body, connecting with your breath, and being present.
Thank you for joining me in this gentle practice.
Until next time,
Namaste. 🙏
Extra Tips for a Healthy Low Back:
- Move often: Avoid sitting for long periods. Stand up and stretch every hour.
- Strengthen your core: A strong core supports your lower back.
- Stay hydrated: Discs in the spine need water to stay cushioned.
- Listen to your body: If something hurts, stop and adjust.
Looking for more? Join me next week on “Yoga with Suzie” as we explore Gentle Neck and Shoulder Relief—perfect for anyone who works at a desk!
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