10 Hot Yoga Poses Must Try in 2023

Hot yoga poses like child’s pose, downward dog, and bridge gently stretch the back and hips to improve flexibility and relieve lower back discomfort. A regular hot yoga practice boosts circulation and eases muscle tension.

Table on 10 top hot yoga poses for the lower back:

Name of PoseBenefits for Lower Back
Child’s PoseStretches lower back muscles
Cat-CowGently massages lower back
Downward DogInverted stretch decompresses spine
PigeonOpens hips to release lower back tension
BridgeStrengthens and stretches lower back muscles
Legs Up the WallAllows gravity to gently extend spine
Seated Forward BendStretches hamstrings attached to lower back
Reclined TwistDecompresses and releases lower back
SphinxStrengthens lower back muscles
Corpse PoseAllows muscles to integrate practice

yoga has become hugely popular in recent years for its ability to provide an intense workout while relaxing the body. The heat allows your muscles to stretch deeper and improves circulation. While all hot yoga poses provide benefits, certain poses specifically target areas like the lower back.

10 Different Poses of Hot Yoga:

Relieving lower back pain improves posture and mobility for everyday life. If you’re new to yoga or want to focus on poses for lower back relief, the following 10 are a great place to start.

1.Child’s Pose (Balasana)

Child’s pose provides a gentle stretch for the lower back muscles.

How to do

To get into position, kneel on the mat and touch your big toes together behind you. Sit back onto your heels and walk your hands forward, bringing your forehead down to rest on the mat. Hold this resting pose for 5-10 breaths. The stretch along the lower back combined with the inverted posture improves circulation.

child pose
image source: childs-pose-balasana

2.Cat-Cow Pose (Chakravakasana)

Moving between cat and cow tilt gently massages the lower back muscles.

How to do

Come onto hands and knees to start in a tabletop position. On an inhale, arch your back and lift your tailbone and chest towards the ceiling for cow pose. Exhale as you round your back up toward the ceiling into cat pose. Repeat 5-10 times, syncing breath with movement. The spinal flexion and extension increases mobility.

hot yoga Cow Position
image source : youtube.com, Cow Position
hot yoga Cat Position
image source : youtube.com, Cat Position

3.Downward-Facing Dog (Adho Mukha Svanasana)

A hot yoga staple, downward dog provides an inverted stretch along the whole backside of the body including the lower back muscles.

How to do

Come onto hands and knees, tuck toes under, and lift knees off the mat to straighten legs and push hips up and back to form an inverted ‘V’ shape. Ground hands and shift weight slightly back toward heels. Hold for 5-10 breaths. The inversion decompresses the spine.

Adho Mukha Svanasana
image source : youtube.com, Downward-Facing Dog Position

4.Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon pose targets outer hip muscles that connect to the lower back.

How to do

From downward dog, bring right knee forward outside of right wrist and lower left leg back behind you with toes tucked under. Sink hips down toward floor for a deep hip stretch. Option to fold forward for more back release. Switch sides. Opening hips releases tension on lower back.

5.Bridge Pose (Setu Bandha Sarvangasana)

Bridge pose gently strengthens and stretches muscles around the spine.

How to do

Lie on back with knees bent and feet flat on floor, hip-width apart. On an inhale press feet down and lift hips up toward ceiling into a bridge position. Interlace fingers under body and lift chest toward chin. Hold for 5-10 breaths. The backbend increases spinal flexibility.

6.Legs Up the Wall (Viparita Karani)

This restorative inversion helps stretch the lower back.

How to do

Sit sideways next to a wall. Roll onto your back, swivel hips toward wall, and lift legs straight up against the wall. Allow arms to relax on floor with palms up. Close eyes and breathe deeply for 2-5 minutes. The position allows gravity to gently extend the spine.

7.Seated Forward Bend (Paschimottanasana)

Stretching the full backside of the body, this seated forward fold lengthens the lower back muscles.

How to do

Sit with legs extended. Activate feet by flexing. Inhale reach arms overhead, exhale and hinge forward at hips to fold over legs. Reach for toes and pull chest toward thighs. Hold for 5-10 breaths. Stretches hamstrings attached to lower back.

8.Reclined Twist (Supta Matsyendrasana)

Twists release tension in the lower back.

How to do

Lie on back, bend knees, and drop them over to right side. Extend arms out to sides so right hand reaches toward top left corner of mat. Allow knees to stack, gaze left. Take 5-10 breaths and switch sides. Gentle twisting motion decompresses the spine.

9.Sphinx Pose (Salamba Bhujangasana)

A supported backbend, sphinx pose strengthens lower back muscles.

How to do

Lie on stomach, bend elbows under shoulders and lift chest off the ground while keeping hips and legs down. Gaze slightly forward. Press hands down to lift chest high, pulling shoulders back. Hold 5-10 breaths. Strengthens and stretches lower back muscles.

10.Corpse Pose (Savasana)

Always end yoga with final relaxation in corpse pose.

How to do

Lie on back with arms at sides, palms up, legs extended comfortably, and eyes closed. Focus on deep breathing for 2-5 minutes to allow muscles to integrate the practice. The complete release stretches and realigns the spine.

Hot yoga lower back poses provides an effective workout in a heated environment to promote stretching. Focusing on poses that target the lower back can relieve tension and pain in that area. A regular hot yoga practice creates long-lasting benefits for posture, circulation, pain relief, and overall wellbeing.

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Frequently Asked Questions

What are the benefits of hot yoga for lower back pain?

The heat allows you to stretch deeper into poses that target the lower back. This releases muscle tension, improves mobility, and relieves lower back discomfort. The heat also increases circulation to aid healing.

How often should you practice hot yoga for lower back relief?

Aim for 2-3 hot yoga sessions per week to experience benefits. The more frequently you practice, the faster you’ll improve flexibility and strength in the lower back.

Which yoga poses are best for lower back pain?

Child’s pose, cat-cow, downward dog, pigeon, bridge, legs up the wall, forward folds like seated forward bend, and twists are all excellent choices. Backbends like sphinx can strengthen.

Is hot yoga safe for beginners?

Yes, hot yoga is safe for beginners. Let the teacher know you’re new so they can provide options to modify poses. Stay hydrated by sipping water before, during and after. Ease into the heat and take breaks as needed. Go slower than more advanced students.

Can you practice hot yoga with injuries or conditions?

Speak to your doctor first. Certain injuries like recent sprains/fractures or conditions may require avoiding heat. Most can practice with modifications like prop use. Let the teacher know your limitations. Avoid holding poses too long and listen to your body.

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A regular hot yoga practice provides immense benefits for increasing flexibility, building core strength, and reducing lower back discomfort. When performed safely and with proper hydration, individuals of all fitness levels can see improvements. Focus on poses that create space along the spine, stretch the backside of the body, and strengthen core muscles for better posture and mobility. With consistency, hot yoga can lead to long-term relief from lower back pain.

In just 10 minutes of hot yoga targeted to the lower back 2-3 times per week, you’ll notice improved flexibility and reduced pain.

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Last modified: July 16, 2024

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