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Yoga Relief for Muscle Tension (Trapped Emotions) in Your Lower Back

A popular yoga query often instructs students to use their awareness of sensation to discover where the “issues in their tissues” reside. Our sensations of tightness, numbness, stress or even pain are indicators of where we hold our unresolved issues. As a result, in today’s world of exponentially increasing anxiety and depression, much of what is showing up in our bodies is low back pain and/or stiffness.

Lower back issues often correlate with feelings of low self-worth and lack of self-acceptance. Feelings such as guilt, shame, and even sexual inadequacy or trauma can be stored here as well. Aletheia Luna

The unresolved emotional issues in our lives end up as dis-eased tissues in our bodies. Open and strengthen your lower back and your self-worth with the 60-minute yoga sequence below.

VIRASANA (Hero) 30 Breaths
– use the yoga actions below to centre in this pose and all poses that follow

ACTIONS: 

  1. Stabilizing:   From both sides of the pubic bone, release the rectus abdominis in and then draw it up to the xiphoid process.
  2. Broadening & Lengthening:  INHALE into both sides of the floating back ribs (bottom of rib cage) to release and lengthen the lumbar spine down and the thoracic spine up.

SUKHASANA (Easy) with Garudasana arms  10 Breaths each crossing

BADDHA KONASANA (Bound angle)  10 Breaths
to

KAIUT FORWARD FOLDING BADDHA KONASANA  20 Breaths

WALL-SUPPORTED UTKATASANA (Queen Chair)   10 Breaths
to

WALL-SUPPORTED UTKATASANA arms lifted 10 Breaths

UTTHITA TRIKONASANA (Triangle)  10 Breaths each side

UTTANASANA (Standing Forward Fold)  10 Breaths

PLANK  VINYASA 5 Breaths each pose
to

VASISTHASANA (Side Plank)  5 Breaths
to
Camatkarasana (Wild Thing)  5 Breaths
            Repeat vinyasa to other side

MALASANA (Garland)  10 Breaths

TITTIBHASANA (Firefly)  2 Reps 5 Breaths each variation

1) ANKLES CROSSED

2) LEGS EXTENDED

ADHO MUKHA SVANASANA (Downward-facing Dog)  10 Breaths

URDHVA MUKHA SVANASANA (Upward-facing Dog)  10 Breaths
– block under upper thighs

BALASANA (Child) 10-30 Breaths
– sandbag on sacrum

SUPINE DOUBLE LUNGE 10 Breaths

CHAIR SAVASANA (Corpse) 5-10 minutes

Author: Helen Maupin

Author: Helen Maupin

Helen is passionate about transforming fear into love — from her, for her, for all. She expresses her commitment to transformation through writing poetry, self-awareness and yoga books, co-designing organizations into adaptive enterprises and deepening her daily meditation and yoga practices.

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