Yin Yoga for Low Back & Posture – Yoga for a Healthy Spine {25 min}

Relieve low back pain with this 25 min yin yoga class
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This week’s class is a Yin Yoga sequence that will help attain proper posture, relieve low back pain and give you a healthy spine. Having good posture is essential to getting rid of shoulder, neck and back pain. These are simple yet very effective poses that are perfect to do if you spend a lot of time sitting at a desk or standing on your feet. Minimize back pain in just 25 minutes. Props needed: 2 blocks or some pillows

I hope you enjoy this class, please remember to subscribe to my channel, like this video and share it with your friends.

What is Yin Yoga? Yin yoga is often called the Yoga of the joints because unlike other styles of yoga, the emphasis is not on the muscles but on the deep connective tissue. Connective tissue is made up of fascia, ligaments and tendons which surround and form your joints. Yin yoga improves the range of motion in your joints and also strengthens them. The results and benefits are more flexibility and greater range of motion and also more stability within your joints. Although your muscles will also be stretched, that is not the focus of the practice. It is best to practice yin yoga while your muscles are cold and NOT warmed up, even if that sounds counter intuitive. The reason we do this is so that we can send the “stress” and the “Stretch” to the connective tissues. If the muscles are warm they will steal the focus away from the joints.

There are 3 principles of Yin Yoga.
1. Find your edge
2. Be still
3. Hold the pose

Find your edge means respecting your body’s limits and not pushing too far and risking injury. Pull back a little bit and as you hold the pose you will be able to go deeper into it without pushing too far or hurting yourself.

Being still means that once you are in the pose it is important to completely relax your muscles so the benefits can get into the connective tissues and joints. Try not to fidget or move or distract yourself, this is a meditative practice. Breathe deeply in and out through the nose.

Holding the pose means that in Yin Yoga a pose can be held for 1-10 minutes depending on the pose performed and on the comfort level of the student. I usually teach poses held for around 4-5 minutes. Learn to surrender and keep a timer close by if needed.

Use as many props as needed in Yin Yoga! Blocks, bolsters and straps are all great ways to support your body to make sure you are respecting your edge and not going too far.

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Yoga with Kassandra – Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.


23 thoughts on “Yin Yoga for Low Back & Posture – Yoga for a Healthy Spine {25 min}

  1. A big part of my work is funded by my students – by you – to keep most of my offerings such as my youtube yoga classes and digital downloads free for all to enjoy. If you like what you see each week, if you enjoy my Yin and Vinyasa Yoga classes and benefit from the work I LOVE doing, consider making a small contribution. Thank you for supporting FREE YOGA ONLINE! <3 http://bit.ly/21fWt2B

  2. Kassandra, this was my first practice with you and I loved it. ♥ I subscribed right away. Thank you for offering Yin and slower classes in addition to power flows. I'm looking forward to exploring the gentler practices on your channel.

  3. Thank you for this class! I've always had a big curve in my back so when I do shavasana, my lower back is always a bit lifted from the ground. I noticed right away that when I went into shavasana at the end if this class, my entire back was making contact with the ground without any effort! This is exactly what I needed 🙂

  4. How often would you recommend doing this class?
    I already do your 'yoga for weightlifters' 3 times a week and found it's helped massively but want to really work on fixing my posture as well.

  5. Hi Kassandra, Thanks so much for this class. I am from Brazil, and it's been a while I am looking into youtube yoga videos for my extra practices at home. I found yours and Loved it (the pauses and allowing us time to vê permanent at The poses are just great). Just subscribed to your channel so I can try the other ones. Thanks a lot!! Namaste!

  6. Thank you for this class.  I'm trying to find my path with my yin practice, and I love that your sessions don't feel like anything other than a beautiful moment where my mind and body reunite.  In those moments, I don't feel divorced from my body, I feel like I'm actually all in.  Namaste.

  7. I'm dying. would you mind making a video about cervical decompression/stretching free??? "facet dysfunction" and incredible tightness in my upperbody/neck/shoulders.. thanks for the sequence.

  8. HI Kassandra! I left a message on your facebook page, but not sure which is the faster way to reach you. I want to purchase your yin yoga practice, but need to know if it plays on youtube. I ask because I want to mirror it from my youtube app on my iphone to my tv so I can see the poses better. Thank you.

  9. Kassandra, thank you so much for making this video. I watched it in full and can hardly wait to practice. I have fractured a vertebrae in my back. Are there any of the poses I should temporarily avoid until my back is healed? The new set is beautiful and calming!

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