Yin Routine · All Levels

Lower-Back Release

25 minutes to ease a tight, tired back

20 min · 7 poses · no props

Twenty-five 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.

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Before you press play

Two hours to completely switch off

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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 practicing.

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.

When you have longer

Two hours to completely switch off

✦ A members-only class — free for you

This is a 25-minute practice. When you have a little longer and want to properly switch off, I'll send you my free two-hour Yin, restorative and Yoga Nidra retreat — yours to keep, and to come back to any time.

No spam, ever. Unsubscribe any time. I'll only send Yin.

More routines

Deep Hips & Lower Body 37 min · A 37-minute deep-hips Yin routine — inner thighs, outer hips, hip flexors and hamstrings, opened slowly with a built-in hold timer. Deep Legs & Hamstrings 26 min · A 26-minute Yin routine for tight legs, hamstrings, calves and feet — deep forward folds and foot stretches held slowly, with a built-in hold timer. Full-Body Reset 37 min · A balanced 37-minute full-body Yin sequence — back, shoulders, hips and spine, held long and slow to leave you loose and calm.