The sun had just begun to rise over the horizon, casting a warm golden hue across the gentle waves lapping at the shoreline. It was Day 2 of the 7 Day Beach Self Love Yoga Series, and today’s focus was all about the low back — that often neglected, sometimes achy, yet incredibly important part of our body that supports us through every twist, bend, and breath of life.
The setting was perfect: a quiet stretch of beach, the rhythmic sound of the ocean, and the soft, powdery sand beneath our feet. Whether you’re doing this series from the comfort of your home or near the ocean, Day 2 invites you to slow down and gently nurture your lower back with care, intention, and love.
Why Focus on the Low Back?
The lower back, or lumbar region, carries a lot of tension. Whether we’re sitting for long hours, lifting heavy objects, or simply dealing with the emotional weight of daily stress, this area of the body tends to hold on tight. When tightness or pain develops here, it can ripple out into the rest of the body — affecting posture, sleep, and mood.
So today, we’re going to send gratitude, space, and movement to this vital area through mindful yoga. You don’t need to be a yogi or ultra-flexible — all you need is a willingness to show up for yourself.
Beginning with Breath
As we begin Day 2, start in a comfortable seated position — maybe cross-legged or kneeling on a blanket. Close your eyes and gently bring your attention inward. Let your hands rest softly on your knees or thighs.
Take a deep breath in… and slowly exhale.
Breathe in again, filling up your belly… and let it all go.
With every inhale, imagine bringing in fresh, healing energy. With every exhale, release tension and stress from your low back. Repeat this for a few minutes, softening your face, relaxing your shoulders, and arriving fully in this moment.
Gentle Movements to Awaken the Spine
Let’s begin to move. Still seated, begin with Seated Cat-Cow to warm up the spine. Inhale, lift your chest and arch your back slightly, drawing your shoulder blades together. Exhale, round the spine, tucking the chin toward your chest.
Move slowly with your breath, noticing how the movement feels in your lower back. Repeat for 6–8 breaths.
Next, move to Seated Side Stretches. Extend one arm up and gently lean to the opposite side, creating a long stretch from your hip to your fingertips. Feel that subtle pull in your side waist and low back. Breathe into that space. Repeat on both sides.
Flowing to the Mat
Come onto all fours in Tabletop Position. Stack your shoulders over your wrists and your hips over your knees.
Flow through several rounds of Cat-Cow here as well, emphasizing the movement in your lower spine. As you inhale, drop your belly and look forward. As you exhale, round the back, drawing the navel toward the spine.
Then, extend one leg back at a time for Bird Dog Pose. Reach the opposite arm forward. This strengthens and stabilizes the lower back. Hold for 3–5 breaths on each side, then return to Tabletop.
From there, sink back into Child’s Pose with your knees wide and big toes touching. Stretch your arms out in front of you, forehead to the mat. This pose is incredibly soothing for the low back. Breathe deeply and stay for at least a minute.
Sun Salutation with a Low Back Twist
Slowly transition into Downward Facing Dog, pedaling the feet and stretching the hamstrings. Don’t worry about having straight legs. Focus instead on keeping your spine long.
Step forward to the front of the mat and rise into Mountain Pose. Reach your arms overhead and take a big breath in. On the exhale, gently fold forward into a Standing Forward Fold, letting your spine lengthen.
As we begin a gentle Sun Salutation, pay special attention to how your low back feels. Keep your knees slightly bent in forward folds to reduce tension.
Add a gentle Twisting Lunge to the flow. From a low lunge position, plant your right hand on the mat and twist open to the left, reaching your left arm to the sky. This gentle spinal twist can help release low back tightness. Repeat on both sides.
Low Back Love on the Ground
Lower down to your mat for the final part of our practice — deep stretches and restoration.
Lie on your back and hug both knees into your chest. Rock gently from side to side. This simple movement gives your low back a light massage and encourages release.
Move into Supine Twist: Drop both knees to one side while extending the opposite arm out. Look in the opposite direction. Stay here for a minute or two, then switch sides.
Next, try Figure Four Stretch by crossing your right ankle over your left thigh. Thread your arms through and gently pull the left thigh toward you. This stretches the glutes and piriformis, muscles that deeply affect the low back. Breathe and soften. Switch sides when ready.
Final Relaxation: Savasana with Support
For Savasana, place a rolled towel or bolster under your knees to take pressure off the low back. Lie flat on your back, arms resting comfortably by your sides, palms facing up.
Allow your body to melt into the earth. Let the breath return to its natural rhythm. There’s nothing you need to do here — just be.
Stay here for five to ten minutes, letting all the work you’ve done settle in.
Closing Thoughts
As you gently awaken from Savasana and return to a seated position, bring your hands to your heart. Feel the warmth, the energy, and the love you just gave your body — especially your low back.
Day 2 of the 7 Day Beach Self Love Yoga Series is a powerful reminder that healing doesn’t always come from doing more. Sometimes, it’s the gentle, loving movements — the quiet moments of breath and awareness — that bring the greatest relief and transformation.
When we take the time to care for parts of ourselves that are often overlooked, like the low back, we are practicing true self-love. And by doing this on a beautiful beach or in the sacred space of your own home, you remind yourself that healing and self-care can happen anywhere.
Tomorrow, we’ll continue the journey with a new focus. But for today, carry this sense of ease, strength, and softness with you. You’ve earned it.
Namaste. 🧘♀️🌊💛
