4 Yummy Yindica Poses For Lowerback Relief
Yin Yoga is a style of yoga with long-held passive poses that target the fascia and connective tissues, making it a great style for returning your body to it’s natural range of motion— and when it comes to your spine, you need it.
“Yindica” is yin yoga plus indica cannabis. A fun little mix that creates the perfect setting for meditation, plus a body high and awareness to the areas you hold tension so you can release it.
Yin poses are held from anywhere between 3 to 20 minutes and usually focus on body parts between the knees and navel. People hear “passive” and think “easy”, but yin yoga is far from it. While trying to maintain stillness the mind wanders, the poses feel more intense over time, and judgement enters about yourself and the process. But yin yoga (like all mindful practices) is a practice of retraining. Where yindica differs from yin is that cannabis supports us as we ride the wave, let go of the judgement and bear witness to our flow.
If you’re newer to yin yoga try staying in these shapes for less time (a minute or two) and eventually build your way up. Find your depth in each shape by going for a dull aching sensation, not pain or intense straining.
Strains I Love For Yindica
Some indica + hybrid strains I like are Mr. Nice, Girl Scout Cookies, Blue Dream, OG Kush, Humboldt Passion, SFV OG and Zkittles.
Try these yin shapes with your favorite indica flower and give your spine some love while bringing it back to it’s natural range of motion.
Child’s Pose / Balasana
Get into this shape by sitting on your heels and then slowly fold forward, bringing your chest to rest on your thighs and your forehead to the earth (or a block). Let your hands rest by your sides, palms facing the sky. Stay here for as long as you want. Feel free to give yourself a shoulder stretch as I’ve done above when you’re towards the end of your time in the pose.
Child’s pose is a shape of surrender (the whoooole point of yin yoga) and can be very soothing if you’re feeling anxious or vulnerable. When combined with a bit of indica flower, which typically contains higher levels of cbd, child’s pose can be extra restorative and introspective.
Squat Pose / Malasana
Stand with your feet hip distance apart. Squat down and bring your hands into prayer position in front of your heart. Gently press your elbows into your knees to keep your heart center open, hips low, and lower back lengthening. Make squat pose more accessible by sitting on a few blocks or books, and resting your heels on a folded blanket— this will lessen the intensity in your hips and ankles. Skip this pose if you have knee pain or injury.
Squat pose can also offer relief for women experiencing lower back pain due to menstrual cramps, especially when combined with the pain relieving and calming effects of indica flower.
Pigeon Pose / Eka Pada Rajakapotasana
From tabletop pose (on your hands and knees), step your right foot in between your hands. Slide your foot towards your left wrist and let your knee come to the floor beside your right wrist. Check in with the sensation in your knee here. If your knee is fine, center your weight evenly. If you are rolling to the right, put a block or blankets under your hip. From here, rest your hands on the floor or come to sleeping pigeon by laying on your stomach. Stay here for five minutes then do the other side. Just because you did this shape on one side doesn’t mean your left side will be exactly the same. Give yourself room to modify and be present in your body in this moment.
To focus more on compressing your lower back than a deep external hip rotation, try reclining swan pose (pictured on the left)— this shape is also really useful if pigeon pose feels uncomfortable for your knees. Lay on your back with your knees bent. Cross your right ankle over your left thigh, just above your knee. Hold the back of your left thigh and bring it in towards your chest. Keep your right foot flexed and and knee pressing away from you. You should feel a deep sensation in your right hip, but not pain. Feel free to extend your left leg up to the sky for a deeper exploration of the shape. You can stay here for five minutes before switching sides.
Although these shapes obviously stretch the hips, our hips and spine are connected so both reap the benefits. Indica strains can help us out in pigeon by bringing awareness to resistance and building focus.
Happy Baby Pose / Ananda Balasana
Happy baby pose provides sweet relief for the lower back and a deep stretch for the hammies. Feel free to do one side at a time to e-a-s-e your legs into this stretch. To come into happy baby, lay on your back and bring your knees to your chest. Hold onto your feet, calves, or thighs and hover your ankles over your knees. It might feel nice to let your hips come off of the floor and deepen the sensation in your spine, but if you have lower back disorders do not let your hips lift. Relax your head and shoulders to the floor. Stay here for up to five minutes after a few hits of indica and breathe into any areas of tightness.
Have time for a longer practice?
Try out this 30-minute yindica practice that will make your spine feel like sweet honey.