"Your spine moves in six primary directions: flexion (forward bending), extension (backbending), lateral flexion to each side, and rotation or twisting to each side. The following yin yoga poses will help you gently stretch your back in each of these ways to help relieve tension."
"As you settle into each stretch, you should feel a slight sensation in your back, but it should never feel as though you're pushing, forcing, or straining. Resist any urges to fidget, wiggle, and look around as you hold each pose. Focus on slow, deep breathing, directing each inhalation down your spine and each exhalation up the spine for release."
"Yin yoga poses are held for a minimum of two minutes and up to five, seven, or even 10 minutes. Set a timer to hold each pose appropriate to you."
Yin yoga offers relief for stiff backs by gently stretching the spine through its six primary directions: flexion, extension, and lateral flexion and rotation in both directions. The practice emphasizes holding poses for two to ten minutes while maintaining slow, deep breathing and avoiding strain or discomfort. Practitioners should focus on gentle sensation rather than pushing, and modify poses as needed. No props are required, though cushions or blocks may provide support. The key principle is staying still and breathing deeply, directing inhalation down the spine and exhalation upward for release.
Read at Yoga Journal
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