Help Ease Back Pain With a 10-Minute Yoga Sequence

By Yoga Journal

Half Knees-to-Chest Pose

Ardha Apanasana

5 rounds, 2 breaths each, 1 minute total

Lie on your back. On an exhalation, draw your right knee toward your chest and hold your right shin with both hands. In this and the following 4 poses, do not press your lower back to the floor; instead, maintain a natural lumbar curve. Slowly inhale to release the right leg back to the floor, then exhale to draw in the left knee; inhale to release. Repeat, alternating right and left, 4 more times.

Reclining Hand-to-Big-Toe Pose A

Supta Padangusthasana A

5 breaths, 30 seconds, each side

Slide a hand under your lower back to make sure there is a gentle curve. Place a strap around the arch of your right foot. Exhale to straighten your right leg, stacking your ankle over your hip, or bringing your leg up as high as possible and slackening the strap as needed to feel a gentle hamstring stretch. Press through both heels, flexing your feet. Exhale to release and switch sides.

Reclining Hand-to-Big-Toe Pose B

Supta Padangusthasana B

5 breaths, 30 seconds, each side

Return to your right side and take both strap ends in your right hand, extending your left arm along the floor. Exhale to lower your right leg to the right. Try to keep your left hip on the floor and your left kneecap pointing up. You should feel a stretch in your inner right thigh, but no lower-back strain. Inhale to lift your right leg back up; exhale to release it to the floor. Switch sides.

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