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  • Home
  • Blog
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    • My Yoga Journey
    • About Me
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Somatic Yoga for Lower Back Pain 20-Min Class

June 10, 2022 //  by Di Hickman//  Leave a Comment

This 20-minute somatic yoga for lower back pain class is gentle and ALL on the floor. When using somatics the movements are slow and small. This helps us connect with how our body is moving, and how it feels. Struggling with your lower back, try this class!

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded regularly. However, for exclusive longer format videos sign up for my Patreon community. Each month we explore poses, transitions, and trouble areas. Patrons also get early access to all my videos, along with lots of other benefits. You join today for as little as $1 a month

Somatic yoga for lower back pain

After a short body scan, an arch and flatten is the first exercise in this somatic yoga for lower back pain class. Begin lying on your back with knees bent and feet on the floor. Inhale and create space between the lower back and the floor. Then exhale and connect the lower back to the floor.

yoga teacher on a yoga mat

The second movement is windshield wipers. Letting the knees sway slowly from right to left. The key to a somatic yoga movement practice is slow mindful movement.

yoga teacher on a yoga mat demonstrating windshield wipers

Though the next exercise, hip puppet lifts, is similar to windshield wipers, it’s vastly different. The technique here is to isolate the movement in the pelvis and lower back so keep the knees in center. Then lift one side of the pelvis at a time.

yoga teacher on a yoga mat

Somatic yoga for lower back pain means working through the hips as well. To do this we draw one knee to the chest and roll around in a circle. Ensure to go in both directions, and do both legs.

yoga teacher on a yoga mat

The final exercise is a mini hip bridge. Depending on your lower back pain, I recommend only lifting the pelvis at most 1″ away from the floor. This will help work the muscles along the posterior chain, without too much strain.

yoga teacher on a yoga mat doing a mini hip bridge

To finish this Somatic yoga for lower back pain class we repeat the scan from the beginning to feel if there is any change in our body. In how it connects to the floor before and after our practice. Got lower back pain? Give this class a try!

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Lower back pain relief somatic yoga 20-minute class

Want more?

If you’re looking for real yoga for real bodies, consider joining my Patreon. Each month I release two yoga classes exclusively for my Patreon community. On the other hand, other ways to find more yoga with me are signing up for my 7-day yoga challenge, or subscribing to my YouTube channel. Remember you can get your reminder to practice more with my “do more yoga” t-shirt. For more somatic yoga I suggest my “slow your roll” somatic yoga class I presented at the Yoga Expo in 2020.

Questions

  • Have you experienced back pain?
  • What things do you find help with lower back pain?
  • Do you practice somatic yoga regularly?
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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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