Yoga for Lower Back, Hip, and Pelvic Pain – Lesson 3

Welcome to Zen X Yoga! I’m Viviane Wolfe, a yoga therapist dedicated to supporting Generation X women through the transformative stages of midlife, including perimenopause, menopause, and postmenopause. Using the timeless tools of yoga and Ayurveda, I guide women to navigate this life phase with grace, resilience, and a deeper sense of well-being.

In this blog, I’ll share a short, therapeutic yoga sequence to help ease low back pain, hip discomfort, and pelvic tension. Designed to be accessible, this practice can be done on your bed, couch, or yoga mat, with everyday props like cushions, blankets, or pillows. Let’s dive in and rediscover ease and comfort in your body.

The Practice

Watch the Video:

1. Grounding in Seated Awareness
Begin in a comfortable seated position, elevated on a folded blanket if needed. Allow your legs to extend forward, hands resting where they feel natural. Close your eyes or soften your gaze and take a few deep breaths.

• Notice the sensations in your body: warmth, tension, or tingling.
• Observe your breath: Is it shallow or deep? Fast or slow?

Take a moment to simply be present without judgment or the need to change anything.

2. Seated Forward Fold
From your seated position, hinge at your hips and gently fold forward over your legs.

• Keep a slight bend in your knees to avoid hyperextension. You can place a rolled-up blanket or pillow under your knees for added support.
• Lengthen through your spine to avoid rounding your back excessively.
• Use a strap around your feet if you’d like a deeper stretch, though it’s not necessary.

Breathe deeply into the space you’re creating in your back body. With each inhale, lengthen your spine; with each exhale, fold a little deeper. Stay for 5-6 breaths before slowly rising back to an upright position.

3. Transition to Reclined Position
Shift onto your back using one of these mindful transitions:

• Roll down vertebra by vertebra.
• Or tip to one side, supporting yourself with your hands as you lie down.

Bend your knees and plant your feet on the surface. Pause here to feel grounded and connected.

4. Reclined Pigeon Pose

• Place your right ankle over your left knee in a figure-four position. Let your right knee open wide.
• Stay here, or draw your legs closer to your chest, interlacing your fingers behind your left thigh or over your left shin.
• Relax your shoulders and jaw, and breathe deeply.
• Optional: Rock gently side to side or make ankle circles with your left foot.

After a few breaths, release and repeat on the other side.

5. Reclined Spinal Twist

• From the figure-four position on the right side, press into your left foot and shift your hips slightly to the right. Let both legs drop to the left for a gentle twist.
• Support your legs with a bolster or cushion if needed.
• Open your arms wide or adjust their position for comfort.

Stay here for 5-6 breaths, allowing your body to relax into the twist. Repeat on the other side.

6. Constructive Rest Pose
Return to your back, feet wide and knees touching. Close your eyes and take a few slow, deep breaths. This restorative position allows your body to release tension and settle into stillness. Stay here for as long as you like.

7. Closing the Practice
When ready, roll onto one side in a fetal position and rest for a moment. Use your hands to press yourself up to a seated position. Place your hands on your knees, close your eyes, and take a final moment to observe how you feel.

• Notice any shifts in your body, breath, or mood.
• Inhale deeply, lifting your arms overhead as if reaching for the sky.
• Exhale, bringing your hands together at your heart center.

From my heart to yours, thank you for sharing this practice with me today.

Continue Your Journey
If you enjoyed this practice and want to explore more, I offer live-stream classes and a free monthly session through my Zen X Yoga Circle community. These sessions provide full-length practices and deeper dives into therapeutic yoga for midlife.

Have questions or want to share your experience? Join the conversation on BlueSky! I’d love to hear how this practice made you feel and how you’re managing your physical comfort during midlife. Let’s keep the conversation going!

Until next time, take care and be well.

💜