A 15-minute Iyengar Yoga tutorial exploring the principle of spinal traction through three supported yoga poses. Rather than a complete sequence, this class demonstrates standalone asanas that can be practiced independently or integrated into your existing yoga practice whenever your spine needs support.

Spinal traction is a hallmark of the Iyengar Yoga method. By creating length through the spine with the intelligent use of props, these poses help release unnecessary tension while encouraging greater space, support, and comfort in the lower back.

Continue your practice inside Po Online where we build on these foundations with structured classes, progressions, and deeper study.

About This Practice

One of the defining characteristics of Iyengar Yoga is its exploration of spinal traction. Rather than simply stretching the back, traction encourages length and space through the spine, helping students experience greater ease and support.

This tutorial introduces three supported asanas that Stephanie regularly turns to when the spine needs relief. They are not intended to be practiced as a sequence, but rather as individual tools that can be used when appropriate or incorporated into a broader practice.

These poses may be particularly valuable for students experiencing lower back tension, scoliosis, or general spinal stiffness. More importantly, they offer an opportunity to better understand how support and traction work together to improve spinal organization.

What You'll Practice

• Three supported spinal traction poses

• Creating length through the spine

• Releasing tension in the lower back

• Using props to support spinal decompression

• Exploring spinal traction in Iyengar Yoga

• Standalone poses that can be integrated into other sequences

When to Use This Practice

• When experiencing lower back tension

• During periods of spinal stiffness

• As part of a spinal health routine

• To complement a longer yoga practice

• Whenever the back needs gentle supported relief

Who This Is For

• Students experiencing lower back tension

• Practitioners interested in spinal health

• Anyone exploring spinal traction in yoga

• Students with scoliosis looking for supported poses

• Both beginner and experienced yoga practitioners

Frequently Asked Questions

What is spinal traction in Iyengar Yoga?

Spinal traction refers to creating length and space through the spine using specific actions and, often, the support of props. The goal is to reduce unnecessary compression while improving organization and ease.

Are these three poses meant to be practiced as a sequence?

No. This video demonstrates three standalone asanas that can be practiced independently or incorporated into another sequence when appropriate.

How do props help create spinal traction?

Props provide support that allows the body to release unnecessary effort while encouraging greater length through the spine. They also help clarify the intended actions of each pose.

Can these poses help with lower back tension?

Many students find these supported poses helpful for relieving feelings of tension and compression in the lower back while promoting greater comfort and mobility.

Are these poses useful for people with scoliosis?

They may be. Students with scoliosis often benefit from supported poses that encourage spinal length and awareness. As always, modifications should be appropriate to the individual.

Do I need to practice all three poses together?

No. Each pose can stand on its own. One of the strengths of this tutorial is that it gives you several options to draw upon depending on what your body needs that day.

Continue Your Practice

If you enjoyed this class, you can continue your practice across the Studio Po ecosystem:

• Practice in-person at Po Toronto

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie’s Blog