45 Min Yin Yoga for Upper & Lower Back

This yin yoga class for the upper and lower back will help if you have back pain or stiffness. The sequence focuses on postures for the spine and sacrum. It also stretches deeply into the large muscles of the upper and lower back, including the trapezius and the lats as well as all of the little intrinsic spinal muscles.

On the deeper level, the vertebrae of the spine are cushioned by synovial fluid, and that fluid is protected by the fascia of the spinal discs. Yin Yoga stimulates this fascia and promotes hydration of the discs by letting the body rest in long, passive holds of gentle stretches.

The postures that stimulate healing in the spine are forward bends, backward bends, side bends and twists.

I like to think of this kind of spinal practice as fluffing the discs of the spine. It brings health to the spinal cord and gives the nervous system a deep rest

This practice is good for beginners and all levels. You’ll need a block or a firm cushion.

W A T C H M O R E

S T A Y C O N N E C T E D

P L A Y L I S T S

A B O U T D E V I D A L Y Y O G A

Hi, I'm Devi. Twenty years ago I was an addict with depression, anxiety and severe body pain. I was drawn to yoga for healing and recovery, but I kept finding myself in classes that increased my stress and insecurity with dogmatic alignment rules meant for people with very different bodies than mine. ​

​I almost quit until I discovered the intuitive practice of Yin Yoga. With Yin, I learned to follow my instincts to connect with a deep well of inner resources for healing and recovery. Now almost 50, I’m devoted to sharing this approach to help others.

In 2003, soon after I began teaching yoga, I founded Tucson Yoga Studio and directed a staff of 10 teachers with a full schedule of Hatha, Vinyasa and Yin Yoga classes. We served over 20,000 students a year and we were Tucson's favorite yoga studio for many years.

I sold Tucson Yoga in 2012 and relocated to the San Francisco Bay area where I entered into extensive studies with Paul Grilley. I joined MC Yogi and Amanda Giacomini at Point Reyes Yoga as studio manager and director of the studio’s Yin Yoga Teacher Training program. I’ve now trained and certified over 200 yin yoga teachers since 2015.

Paul Grilley’s influence runs deep in my teachings. I was among the first Yin Yoga teachers that he certified at the 500 hour level in 2013, and I carry forth his life-changing approach to yoga alignment. I’m also greatly inspired by my meditation instructor Lorin Roche who is the author and translator of the Radiance Sutras.

After 20 years of teaching in-person and managing yoga studios, I'm now delighted to be doing all my teaching online, where I've been able to share yin and yang yoga with a global community of students and friends.

When not doing yoga you'll find me dancing, hiking and swimming naked near my home in Southern California.

0:00 Intro
1:13 Knees to Chest
1:43 Banana Pose
8:48 Butterfly
13:00 Supported Bridge / Pontoon
17:13 Rolling Panda
24:00 Caterpillar
29:21 Seal
33:31 Twist
40:33 Snail or Happy Baby
42:42 Savasana / Star

#yinyoga #yinforlowback #yinforupperback

[kiahbosy]

Sooo grateful for your grounded sweet ernergy and this practice after a hospital visit

[astridcooper]

Thank for this beautiful yin yoga class. Sending you love and light. Namaste.

[Anikanoteven]

Oh my that was beautiful. So calm, relaxing and freeing! Excited to subscribe to your channel.

[feelinguru-vywiththepaingu]

Another wonderful practice. Thanks, Devi!

[tammyfuller]

I literally rolled over in rolling panda today! 😂 This was fantastic… excellent prompts. Loved it!

[stephanietwist]

Thanks dear Devi, the session "fluffed the pillows of the disks" indeed! Greetings from sunny Bordeaux. aka Stéphanie Twist ;-)

[brendaavery]

Devi, Thank you for sharing this yin yoga class with us ... my back has been giving me grief this past few days so this practice was a welcome blessing ... much appreciated ... with gratitude ... namaste

[MyHealthAsWealth]

Yes, a very enjoyable practice, I am pleased with the neck release that I have in my neck & upper back which are chronic sources of pain for me. I do use blocks for the forward bending and can still feel the traction in my mid-back. Will look forward to trying different sessions! Namaste

[martinedekerpel]

I now also felt the tingling in my right foot in bridge. I learned to touch the toe in rolling panda and followed the same 50h training basic. But did ot more for a deepening. Thx ❤😊❤.

[captainthunderbolt]

Super great practice, thank you for sharing. I particularly enjoyed that you do a short rebound after each pose, this seems to have fallen out of fashion lately, but I think it's really important part of yin. Maybe if there were yin yoga police they could hand out infringement notices for non compliance. 😜 Thanks again 😊🙏