In our yin yoga practice, we can sequence poses that directly target specific areas of the body. While each pose affects many areas of the body simultaneously, we can combine poses in a sequence to emphasize a specific action.
Yin Yoga for the Back
This yin yoga sequence works with the spine’s four main movements. The spine is designed to move into flexion (forward bending), extension (back bending), lateral extension (side bending) and rotation (twisting).
The spinal column is made up of gently curving, stacked bony vertebrae. Between each of the vertebrae are discs made up of a fibrous outer layer and a jelly-like centre. These disks hold the vertebrae together and help the spine absorb shock. The spines’ naturally curved shape and the shock-absorbing qualities of the discs provide buoyancy for our bodies and movements.
The spine is the midline of the body, and it’s meant to move. Movement encourages circulation and ensures hydration in the discs. Without movement, the spine and surrounding tissue can start to break down, weaken, or become fixated.
In yin yoga, we hold a posture until we feel some pressure on the area of the body we’re targeting. We hold the posture in a mostly passive way to strengthen and hydrate the tissue over time. When we release the pose, the body responds by re-energizing the area with blood, fluid, and Prana/Qi.
When working with spinal movements, you must pay attention to sensation. Anything that feels electrical or a sensation that shoots out or radiates is usually a sign that you need to come out of the pose and find a different variation that’s appropriate for your body.
Yin Yoga Sequence for the Back:
** Hold poses between 3-5 min. depending on your ability.
I hope you enjoy the sequence! 🙂
