12-Minute Yoga for Lower Back Pain & Tension | Gentle Spine & Lower Back Stretch

If you're feeling pain, tension or stiffness through your lower back, spine, hips or upper body, take 12 minutes to slow down, breathe and gently release. This gentle 12-minute yoga practice for lower back tension combines mindful breathing, spinal movement, twists, Cat-Cow, Puppy Pose, gentle hip stretches and relaxing floor-based movements to help you reconnect with your body and release built-up tension and to ease lower back pain. In this practice you'll explore: • Gentle spinal mobility • Cat-Cow to move and warm the spine • Seated spinal twists • Puppy Pose • Gentle hip and lower-back stretches • Knee-to-chest movements • Supine twists • A relaxing final rest This is a lovely gentle yoga sequence for the lower back when you want something short, calming and accessible. It's also a great practice to add to your morning routine, evening wind-down, or whenever you've been sitting for a long time. Take everything at your own pace and listen to your body throughout the practice. If anything doesn't feel comfortable, ease out of the movement or rest. Welcome to Serenity Yoga with Jen I'm Jen, and I create gentle, accessible yoga practices to help you move, breathe, stretch and create a little more calm in your day. If you enjoy this practice, subscribe to Serenity Yoga with Jen for more gentle yoga, stretching, mobility and relaxation practices. 💜 Thank you for practising with me. Namaste. 00:00 – Welcome | Yoga for Lower Back & Spine Tension 00:20 – Arrive, Relax & Connect to Your Breath 02:11 – Gentle Spinal Movement 02:40 – Seated Spinal Twist 03:44 – Gentle Spinal Flow 04:29 – Table Top 04:48 – Cat-Cow for Spine Mobility 05:35 – Puppy Pose | Release Upper Back Tension 06:30 – Reclined Figure Four | Lower Back & Hip Release 07:50 – Sleeping Baby Pose | Gentle Hip Opening 08:30 – Legs Up 09:16 - Spinal twists 10:09 – Knees to Chest | Gentle Lower Back Stretch 10:50 – Savasana | Relax & Release Tension 11:50 – Closing Breath & Namaste #YogaForLowerBack #LowerBackYoga #GentleYoga #YogaForBeginners #SpineMobility #YogaStretch #12MinuteYoga Suitable for all levels, including beginners, No experience needed. Just press play, move mindfully, and enjoy a few minutes for yourself. Disclaimer: Please listen to your body and move in a way that feels right for you. This video is for general guidance only and is not a substitute for professional medical advice. If you have any injuries or health conditions, consult a qualified professional before practicing. By participating in this exercise or program, you acknowledge that you do so at your own risk. You voluntarily take part in these activities, assume full responsibility for any risk of injury, and release Serenity Yoga with Jen from any liability. www.theserenityswan.com Instagram: @serenityyogawithjen Facebook: @serenityyogawithjen