Spinal stenosis can cause pain, stiffness, and discomfort, but gentle, controlled movement can help increase mobility, improve circulation, and reduce pressure on the spine. This 45-minute yoga session is designed to stretch, strengthen, and support the spine—focusing on gentle decompression, core stability, and posture alignment.
🔹 Why Yoga for Spinal Stenosis?
✅ Encourages spinal decompression & relieves pressure
✅ Improves flexibility & mobility for pain-free movement
✅ Strengthens core & back muscles for better posture
✅ Increases circulation & reduces inflammation
Pssst. Have you bought a yoga mat yet?
🔥 Let’s move gently, breathe deeply, and relieve tension in the spine. 🔥
Want to save this for later?
I’ll deliver this straight to your inbox, so that you can refer back to this post any time you’d like! 🧘🏻♀️
🧘♂️ 45-Minute Spinal Stenosis Yoga Flow
🌟 Phase 1: Gentle Warm-Up & Breathwork (10 Minutes)
1. Seated Belly Breathing (2 Minutes)
- Sit comfortably, hands on belly, inhale deeply, exhale slowly.
- Why? Activates the parasympathetic nervous system for pain relief.
2. Cat-Cow Pose (Marjaryasana-Bitilasana) (2 Minutes)
- Inhale, arch back (Cow Pose), exhale, round spine (Cat Pose).
- Why? Gently mobilizes the spine & reduces stiffness.
3. Child’s Pose (Balasana) (2 Minutes)
- Knees wide, arms extended, forehead resting on the mat.
- Why? Creates gentle spinal decompression & relaxation.
4. Seated Spinal Twists (1 Minute Each Side)
- Sit tall, twist gently, keeping the spine long.
- Why? Encourages spinal mobility & releases tension.
5. Supine Pelvic Tilts (2 Minutes)
- Lie on your back, tilt pelvis up and down slowly.
- Why? Strengthens core and lumbar support.
🔥 Phase 2: Gentle Strengthening & Flexibility Flow (25 Minutes)
🔄 Hold each pose for 5-10 breaths, move gently between postures.
6. Standing Forward Fold (Uttanasana) (2 Minutes)
- Bend knees slightly, let the upper body hang loose.
- Why? Relieves pressure on the lower spine.
7. Supported Low Lunge (Anjaneyasana) (1 Minute Each Side)
- Place hands on blocks, stretch hip flexors.
- Why? Reduces compression in the lower back.
8. Downward Dog with Bent Knees (1 Minute)
- Keep knees soft, lengthen the spine.
- Why? Decompresses the spine while avoiding excessive pressure.
9. Modified Bridge Pose (2 Minutes)
- Press feet into the mat, lift hips slightly.
- Why? Strengthens lower back & improves circulation.
10. Reclined Pigeon Pose (1 Minute Each Side)
- Lying on your back, cross one ankle over the opposite knee.
- Why? Relieves hip tension, reducing stress on the spine.
11. Gentle Cobra Pose (Bhujangasana) (1 Minute, 2 Rounds)
- Keep elbows bent, lift chest gently.
- Why? Encourages spinal extension without over-compressing.
12. Seated Hamstring Stretch (2 Minutes)
- Sit with legs extended, hinge forward from hips.
- Why? Loosens tight hamstrings that may pull on the spine.
13. Supine Knee-to-Chest Pose (Apanasana) (1 Minute Each Side)
- Hug one knee to chest, keep the other extended.
- Why? Relieves lower back tension & improves hip mobility.
🌙 Phase 3: Deep Relaxation & Spinal Recovery (10 Minutes)
14. Reclined Spinal Twist (1 Minute Each Side)
- Lie on back, twist gently, arms extended.
- Why? Relieves lower back stiffness.
15. Legs-Up-The-Wall Pose (Viparita Karani) (3 Minutes)
- Rest legs against a wall, relax arms.
- Why? Encourages spinal decompression & reduces inflammation.
16. Savasana + Guided Relaxation (3 Minutes)
- Lie flat, let muscles soften, focus on deep breathing.
- Mantra: “My spine is strong, my body is relaxed, my movement is pain-free.”
🌟 You did it! Gentle stretching, strength-building, and spinal relief. 🌟
🔑 Key Takeaways
✔️ Yoga helps relieve spinal stenosis symptoms by improving posture & flexibility.
✔️ Gentle movement & breathwork reduce compression on spinal nerves.
✔️ Strengthening the core supports spinal alignment & reduces pain.
✔️ A consistent practice leads to long-term mobility & pain management.
📚 Science-Backed Benefits of Yoga for Spinal Stenosis
🔹 Harvard Medical School – Gentle yoga improves spinal mobility & reduces back pain.
🔹 National Institutes of Health (NIH) – Yoga-based stretching reduces nerve compression & improves function.
🔹 Mayo Clinic – Breath-focused movement reduces inflammation & enhances recovery.
🤔 FAQ – Yoga for Spinal Stenosis
Q: How often should I practice this routine?
✅ 3-5 times per week for best relief.
Q: Can yoga replace medical treatment for spinal stenosis?
✅ No, but it can complement physical therapy & pain management strategies.
Q: What if I feel pain during a pose?
✅ Modify the pose or skip it entirely—never push through sharp pain.
Q: Will this help improve my posture?
✅ Yes! Strengthening core & spinal muscles improves alignment over time.
💬 Join the Conversation!
🌿 Ready to release back pain and improve flexibility? Drop a “🧘♂️ My spine feels free!” in the comments!
#YogaForBackPain #SpinalHealth #FlexibilityAndRelief #BreatheAndHeal
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
my Latest flows & posts
Other posts you might like!
my favorite
