A 30-minute Iyengar Yoga practice designed to help relieve and prevent lower back pain by building strength and stability in the hips, glutes, and lower spinal muscles. The sequence focuses on how alignment in simple poses can reduce strain and create a more supported, balanced spine.

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

About This Practice

This class approaches lower back care by focusing first on relieving strain in the spine, then building the support needed to prevent it from returning. The work centers on the hips and glutes, which play a key role in stabilizing the pelvis and supporting the lower back.

By refining alignment in simple standing poses, you begin to see how small adjustments can change how the lower back is loaded. This creates a more balanced distribution of effort and reduces unnecessary compression.

This is a steady, accessible practice that can be returned to regularly for both immediate relief and long-term support.

What You’ll Practice

• Tadasana (Mountain Pose) to establish alignment and balance

• Utthita Hasta Padangusthasana I (Extended Hand-to-Big-Toe Pose I) for hip stability

• Utthita Hasta Padangusthasana II (Extended Hand-to-Big-Toe Pose II) to explore balance and control

• Strengthening the hips and glutes to support the lower back

• Refining alignment to reduce strain on the spine

When to Use This Practice

• When experiencing lower back discomfort

• To help prevent recurring back pain

• To build strength in the hips and glutes

• When refining alignment in standing poses

Who This Is For

• Students experiencing lower back pain or discomfort

• Beginners learning foundational alignment

• Anyone looking for a repeatable, supportive sequence

Frequently Asked Questions

Below are some common questions about this practice and how to get the most out of it.

How do the hips and glutes help relieve lower back pain?

The hips and glutes support the pelvis, which in turn supports the spine. When these muscles are working effectively, they reduce the load placed directly on the lower back.

Can this practice help prevent lower back pain?

Yes. By improving strength and alignment, the body becomes better equipped to support the spine and reduce the likelihood of strain over time.

Why use standing poses for back care?

Standing poses help build strength and stability in the legs and hips, which are essential for supporting the lower back in everyday movement.

Is this suitable for beginners?

Yes. The poses are accessible, and the focus on alignment makes it appropriate for beginners while still offering useful detail for more experienced students.

How often should I practice this sequence?

This type of sequence can be practiced regularly, especially if you are working to relieve or prevent lower back discomfort.

Continue Your Practice

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

• Practice in-person at Studio Po Yoga

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie’s Blog