Supported Lower Back Release Pose

Episode #9 of the course Restorative yoga for restful sleep by Elaine Oyang

Ever lie down in bed and toss and turn all night because you couldn’t find a sleeping position that was good for your back? Then this may be THE pose for you.

What you need:

● One bolster
● One blanket

How to:

Place your bolster horizontally in the middle of your mat and a thickly-rolled blanket about two feet behind the first bolster. Rest your lower belly, pelvis, and upper thighs on the first bolster and the front of your ankles on the rolled blanket. Fold your arms and rest your cheek or forehead on your arms. Stay for three to five minutes to feel the release in your lower back.

Why this works:

Your lower back and hips have a couple of very important jobs—to stabilize and mobilize your upper body and legs, respectively. Stability comes from muscle contractions along your spine and hips. Sometimes, when muscles become too tight due to constant contraction without release, muscles may start to spasm, causing muscular pain. By leaning your pelvis into a firm object (bolster), your hips and lower back receive the cue that it is safe to release tension because the bolster is supporting them. The position itself also gives your lower back a bit of traction to decompress.

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