A 35-minute Iyengar Yoga practice focused on relieving lower back discomfort through intelligent work in the hips and pelvis. By stabilizing the hips, opening the groins, and strengthening the buttock muscles, this sequence creates the support the spine needs to move with greater ease and resilience.

Rather than treating the lower back in isolation, this practice explores the interconnected relationship between the hips, pelvis, and spine. Whether you're experiencing general stiffness or looking for a supportive practice for ongoing back care, these foundational actions provide valuable tools for developing long-term spinal health.

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

About This Practice

Lower back discomfort is often influenced by what is happening elsewhere in the body. Restricted hips, weak gluteal muscles, and limited mobility through the groins can all place additional demands on the lumbar spine.

This sequence addresses those relationships directly. Through carefully selected asanas, you'll explore how improving stability where the body needs support—and creating mobility where movement is restricted—can help reduce unnecessary strain on the lower back.

While this practice may be particularly beneficial for students experiencing general lower back stiffness, sciatica, or arthritis, the underlying principles are valuable for anyone interested in building a healthier, more resilient spine.

What You'll Practice

• Stabilizing the hips

• Opening the groins

• Strengthening the buttock muscles

• Supporting healthy spinal alignment

• Improving hip mobility

• Building lower-body stability

• Reducing unnecessary tension in the lower back

When to Use This Practice

• When experiencing lower back stiffness

• To improve hip mobility and stability

• As part of a spinal health routine

• After prolonged sitting

• When looking for a supportive lower-body practice

Who This Is For

• Students experiencing lower back discomfort

• Practitioners with tight hips or groins

• Anyone interested in improving spinal support

• Students managing general stiffness, sciatica, or arthritis

• Both beginner and experienced yoga practitioners

Frequently Asked Questions

Why focus on the hips when addressing lower back pain?

The hips and pelvis provide the foundation for the lumbar spine. Improving their stability and mobility often reduces unnecessary strain on the lower back.

How do the gluteal muscles support the spine?

Strong buttock muscles help stabilize the pelvis during movement, allowing the lower back to work more efficiently and with less compensation.

Can opening the groins help relieve lower back tension?

Yes. Restricted groins can affect pelvic movement and contribute to unnecessary tension in the lumbar spine. Improving mobility in this area often helps create greater ease throughout the lower back.

Is this practice suitable for people with sciatica or arthritis?

Many students with sciatica, arthritis, or general stiffness find this type of practice beneficial. As always, work within your individual capacity and modify poses as needed.

Is this sequence appropriate for beginners?

Yes. The practice is accessible to beginners while providing meaningful refinement and insight for more experienced practitioners.

Can I repeat this practice regularly?

Absolutely. Because the sequence develops foundational strength and mobility, it can become a valuable part of an ongoing back-care routine.

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