Roman’s Recommended Yoga For Back, Hip Pain Relief & More

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Manic:  I have attended lots of special events in the last few weeks like graduations, anniversary parties and more, so I’ve been wearing high heels more than usual, which has resulted in back and hip pain from those unforgiving shoes.

Managed:  Roman’s recommended yoga pose of the week, which not only relieves back and hip pain, but also stretches the shoulders, spine and has other benefits, too.   Read on and do the pose with me to feel good again 🙂

Roman says:

This pose is called the Marichyasana C and is a great pose for the dog days of summer, as a twist helps to detoxify your internal organs, wringing them like a wet towel!


*Massages abdominal organs, including the liver and kidneys

*Stretches the shoulders

*Stimulates the brain

*Relieves mild backache and hip pain

*Strengthens and stretches the spine

 1.  Sit in Dandanasa (Staff Pose), moving buttocks flesh from underneath your sits bones.  Bend your right knee and put the foot on the floor, aligning it with the outside edge of your hip.  Keep the left leg strong and rotated slightly inward; ground the head of the thigh bone into the floor.  Press the back of the left heel and the base of the big toe away from the pelvis.  Pressing down through the left thigh and right foot will help you lengthen your spine, which is always the first prerequisite of a successful twist.

2.  With an exhalation, rotate your torso to the right and wrap your left arm around the right thigh.  Press your right fingertips onto the floor just behind your pelvis to lift the torso slightly up and forward.  Create length in your collar bone as you ground through your sits bone.

3.  Remember to keep your left leg and right foot grounded.  Continue lengthening the spine with each inhalation, and twist a little more with each exhalation.  Hug the right thigh to your belly, then lean back against your shoulder blades into an upper-back bend.  Gently turn your head to the right to complete the twist in your cervical spine.


If your back is very tight, allow your hips to rotate with the pelvis to avoid straining the low back. Also, It’s often difficult for beginners to sit upright after bending the knee as. The pelvis tends to sink backward, which rounds the back and could cause back pain. To offset this problem and keep the pelvis in a neutral position, sit on a thickly folded blanket or bolster

For more advanced students, continue to wrap your left arm around the bent right leg and right arm around the back until you can create a bind. If you are close to the bind, use a strap or towel.

Stay in the pose for 30 seconds to 1 minute. Then release with an exhalation, reverse the legs and twist to the left for an equal length of time.

 About Roman Acevedo, Yoga Instructor 

 Roman began practicing yoga in 2000 to complement his rigorous workout and hectic work schedule. Leading to increased strength, concentration and flexibility, he found yoga far more beneficial in restoring peace in any stressful environment. Studying under Andrew Eppler and local instructors Dave Oliver, Cheryl Oliver and John Salisbury, Roman is currently working towards the 500 hour advanced Yoga Instructor training. 

Read more about Roman on our team bio page.