Yin Routine · All Levels

Lower-Back Release

20 minutes to ease a tight, tired back

20 min · 7 poses · no props

Twenty gentle minutes for a lower back that's been sitting, standing or carrying too much. We soothe the back from every angle — a little length, a little decompression, and a release for the hips and glutes that so often pull the low back tight. Go slowly and stay well within comfort; the back likes gentleness and time, not force. If anything feels sharp or travels down a leg, ease off and check the cautions on each pose page. Come as you are.

Press play and follow along — each hold is timed, with a gentle chime and a moment to ease out before the next pose. Use Skip or Prev to move at your own pace.

What's in this routine

  1. Child's Pose Sink the hips back and let the lower back lengthen and settle.
    3 min
  2. Sphinx A gentle lift onto the forearms. Keep it soft — this should feel good, never pinchy.
    2 min
  3. Happy Baby Draw the knees wide and rock a little to massage the lower back.
    3 min
  4. Caterpillar Round softly over the legs. Bend the knees generously if the low back complains.
    3 min
  5. Reclined Swan Figure-four on your back to release the glutes that tug on the back.
    2 min each side
  6. Reclined Twist Let the knees drop to one side and breathe into the low back.
    2 min each side
  7. Corpse Rest with the legs long or knees bent — whatever the back prefers.
    4 min

Common questions

Is Yin Yoga good for lower-back pain?

Gentle Yin can help ease the everyday tightness and tension many of us carry in the lower back. Keep everything soft and well within comfort. If your pain is sharp, ongoing, or travels down a leg, please see a health professional before practising.

How often can I do it?

A gentle back practice most days is fine and often more helpful than an occasional long one. Listen to your back and skip anything that doesn't feel right.

Do I need props or experience?

No props and no experience required — it's an all-levels routine. Bend your knees generously in the forward folds and let the floor support you.

Go deeper

Want it guided, start to finish?

This routine is yours to practise any time. For a voice-guided version and a plan that tells you exactly what to do each day, join the membership — or follow a free program.

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