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Gentle Yoga Sequence to Release Your Low Back from Sitting All Day

Sitting down for extended periods of time can be a nightmare for your back, so learn how to avoid the back pain that is so common while sitting with this simple yoga sequence you can do at night or in the morning.

Our Bodies Are Made to Move

Our bodies are designed to move, so we need to make sure we move around to keep our muscles and joints healthy and functioning. However, when you are sitting down your body remains inactive, and this can cause it to weaken and deteriorate over time.

And this usually results in lower back pain.

But what is it exactly that makes sitting down for a few hours at a time so dangerous for their backs?

Well, it basically boils down to three factors:

  • Your vertebrae in your spine become compressed as you sit, which can lead to a weakening of your spinal discs over time.

  • When you sit down for a few hours at a time your core muscles remain inactive and weaken, meaning they can't give your back the support it needs.

  • Many of us tend to sit in an unhealthy posture which increases the pressure and strain on our lower back.

All of these things combined will mean your back will be placed under far more pressure as you sit, while also receiving less support.

Try Some Gentle Yoga

Suggested Props: yoga mat, 2 blocks, small cushion or blanket to sit on.

How to use this sequence below:

  • Click the orange triangle to view the sequence along with cues to follow along with

  • Click the print icon to print a PDF of this sequence to follow along with.

  • Click on the email icon to email this sequence to yourself.

Join us for a Class

Mayuri leads weekly gentle somatic yoga, chair yoga, and yin yoga classes virtually. Check out the class schedule at or join our practice membership for as little as $25 per month to attend 20+ live virtual classes and have access to over 100 on-demand restorative mindfulness, meditation, somatics, and yoga nidra classes ranging from 30-75 minutes each.

Email to attend classes as a drop-in or with any questions.

Mayuri also provides therapeutic private yoga sessions and specializes in chronic stress, anxiety, and pain. For more information about yoga therapy and developing a plan to address your needs, email Sliding scale available.

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