Get Relief from Low Back Pain

In our series of YouTube Shorts last month, we explored how to support your knees in yoga. This month, we’re focusing on the pelvis—the true center of your movement and the foundation of your spine.

If you experience chronic lower back tightness, the culprit is rarely the spine itself. Usually, the back is just the victim of your pelvis's position. Whether you sit at a desk all day or stand for long hours, your pelvic alignment determines how much pressure your lower back has to bear.

In this new series of videos, we progress from Awareness to Mobility to Deep Release.

Part 1: The Posture Audit

Are you an anterior or posterior tilter? Most of us fall into one of two categories: the "Duck Butt" (arching too much) or the "Tucked Tail" (flattening the curve). Knowing your baseline is the first step to relieving the ache. [Watch: The Posture Check: Is the Way You're Standing Hurting Your Back?]

Part 2: The Pelvic Clock (My Favorite Reset)

Using a technique from Self-Awakening Yoga, we explore the "Pelvic Clock." These are micro-movements that hydrate the fascia around your sacrum and SI joint. It’s not a workout — it’s a conversation with your nervous system. Find a more neutral position of your pelvis and soothe low back pain. [Watch: The 3-Minute Reset for a Tight Low Back]

Part 3: Taming the Dragon

Did you know your primary hip flexor, the psoas, is actually attached to your spine? If your hip flexors are tight, they're literally pulling on your lower back around the clock. We use the Yin Yoga "Dragon Pose" to finally give that muscle some slack. [Watch: Sitting all day? Do this for 3 minutes.]

Why it Works

The goal of this series isn't flexibility. It's about finding neutrality. When your pelvis sits level, your core can engage naturally, your glutes can fire correctly, and your lower back can finally stop doing everyone else's job. Grab your blocks, find a spot on the floor, and let's give your hips some love.

Sneak Peek: Shoulders & Neck

Coming up next: We’re moving from the foundation to the neck and shoulders. Get ready for an in-depth look at shoulder alignment, neck release, and a breakdown of the mechanics of the 'Yoga Pushup' (Chaturanga), including modifications that protect your rotator cuffs while building serious strength. Don't miss it! Subscribe to my YouTube channel.

P.S. If you missed our last series about the knees, you can use the tip provided in this video to engage your thighs to support your knees. If your knee caves in when practicing Warrior 2 pose, check out the second video to protect your inner knee. In the final video of the knee series, I provide an alternative to pigeon pose in case it causes discomfort in your knee.