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!
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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.
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.
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.
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.
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.
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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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?
Yoga bridge pose variations with a block