Yoga to Relieve Tailbone Pain - Aura Wellness Center - Yoga Instructor Certification

Yoga to Relieve Tailbone Pain

tailbone pain reliefBy Michael Gleason

Does yoga to relieve tail bone pain work? What can yoga postures do for tailbone pain? The objective to yoga is taking the time to realize you are in your body. While sweating and caloric output have their places, yoga is the opportunity to learn what your body is non-verbally conveying to you.


Posturing and Pain Today

In this modern age of working at desks or being hunched over on squishy coffeehouse sofas, your yoga practice is your chance to address issues brought on by sedentary life. One of the culprits is tailbone pain. Therefore, any aches or muscle spasms just south of the lumbar region is your body’s message that you need a change of pace. Even an hour of gentle yoga every other day or every few days will affect these changes.

While on the mat, where you cannot bend or stretch is the anatomical equivalent to unread emails. The most important message comes at the concluding segments of any yoga class: Shavasana (shaw-vahs-awna) or corpse pose. Shavasana is so such a paramount time because you are scanning your body (i.e. “I liked this” and “I disliked that”).


Solutions Today

As a writer, an occupational hazard is “typist’s slouch”. If you are word processing feverishly whilst on deadline, and you are using a laptop with a tiny screen or another portable electronic device, you can easily experience stress-related tension.

A common culprit of this unease can grow around your tailbone region. The reason why it is called the tailbone is because it is the very tail-end of the human anatomy. Monkeys and non-primates’ spines, such as most breeds of dogs, continue along with tails meant for shooing flies or wagging to show excitement.

Sally Sussino, RYT-200 of Wellesley, Mass., said to be very careful when practicing yoga and if your tailbone is bothering you. “Be very careful, it is a tender spot. You should speak to your primary care doctor before exercising with a symptomatic tailbone,” said Sussino. But, relieving tailbone pain in yoga can be quite simple. The main examples, per Susinno, are as follows:

  1. Any supine positions such as the Shavasana will feel good.
  2. The “floor positions” such as bridge pose – or anything else with hip opening – will relieve discomfort immediately.
  3. Other sitting poses, or floor poses to provide further relief are the Superman and bow poses.
  4. These positions require pushing on the front of the pelvis bones and the pubic bone. Doing so will help strengthen that region of the body and remedy tailbone pain.
  5. For standing poses, consider challenging asanas like downward-facing dog or child’s pose. In both scenarios your head is facing down and you are forcing your tailbone to become a keystone.
  6. Students will want to skip or be judicious during that part of the class.       Sussino further pointed out that most classes will literally jump from down-dog to the table, cat, and cow poses.

The curling and arching of the spine, as best as possible, will not just relieve the tailbone pain but promote strength in that area. This will lead to further strength around the abdominals, lumbar regions, and hamstrings.


Plan of Action

In addition to discussing tail bone pain with your doctor always inform your yoga instructor beforehand. Actually, you should tell your instructor about the state of your tailbone or any other discomfort such as lumbar spasm or arthritis.

As recent as 2015, mainstream publications such as Yoga Journal have published articles on the importance of avoiding pain in your tailbone. And, furthermore, how that “body scan” Susinno referenced remains integral.

Often in floor positions (remember the keystone analogy), students are told to “tuck in their tailbones.” Writing for Yoga Journal, Amy Matthews and Leslie Kaminoff reminded people that those little vertebrae in the tailbone’s can vary from three to five and some people are naturally fused. It is no wonder everyone has a unique reaction. If you are in any pain, then continue avoiding the difficult poses or, if your doctor permits, use the modified versions of:

Downward Facing Dog



Child’s Pose



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Yoga to Relieve Tailbone Pain Today

By Faye Martins and Kimaya Singh

Are you tired of constantly dealing with discomfort in your tailbone? Whether it’s from sitting for long hours or a previous injury, finding relief can feel like an endless battle. But fear not, we will explore how the ancient practice of yoga can be your secret weapon in alleviating that pesky tailbone pain.

Understanding Yoga for Relieving Tailbone Pain

Yoga offers a myriad of benefits for those seeking relief from tailbone pain. The gentle stretching and strengthening exercises in yoga can help alleviate discomfort by improving flexibility and reducing tension in the muscles surrounding the tailbone.

By practicing yoga regularly, individuals can increase blood flow to the affected area, promoting healing and reducing inflammation. Additionally, certain yoga poses focus on engaging the core muscles, which can provide support to the spine and relieve pressure on the tailbone.

Moreover, yoga encourages mindfulness and relaxation through deep breathing techniques, helping individuals manage stress levels that may exacerbate tailbone pain. As a holistic practice, yoga addresses not only physical symptoms but also mental well-being, creating a balanced approach to healing.

Incorporating yoga into your routine can lead to long-term benefits for managing and preventing tailbone pain while enhancing overall health and wellness.


Important Precautions

Before starting your yoga practice to relieve tailbone pain, it’s crucial to consider some important precautions. Consult with your healthcare provider or a qualified yoga instructor to ensure that practicing yoga is safe for your specific condition. It’s essential to listen to your body and not push yourself beyond your limits, especially when dealing with tailbone discomfort.

Additionally, choose gentle and restorative yoga poses that focus on stretching and strengthening the muscles surrounding the tailbone area. Avoid intense or advanced poses that may exacerbate the pain. Pay attention to proper alignment during each pose to prevent straining the affected area further.

Remember to use props like blankets or cushions for added support and comfort during your practice. Take it slow and gradually increase the intensity as you build strength and flexibility in the region of your tailbone. Be mindful of any sharp or shooting pains during yoga sessions – if you experience such sensations, stop immediately and seek guidance from a professional before continuing your practice.

Five Essential Yoga Poses for Tailbone Pain Relief

Incorporating specific yoga poses into your routine can provide significant benefits if you’re seeking relief from tailbone pain.

1. Child’s Pose (Balasana): This gentle pose helps stretch the lower back and hips, relieving tension in the tailbone area.

2. Cat-Cow Stretch: Transitioning between arching your back like a cat and dropping it down like a cow can help increase flexibility and reduce discomfort in the spine.

3. Bridge Pose (Setu Bandhasana): You can strengthen the muscles supporting your lower back and tailbone by engaging your glutes and hamstrings in this pose.

4. Pigeon Pose (Kapotasana): This hip-opening pose alleviates tightness in the hips, which can contribute to tailbone pain.

5. Seated Forward Bend (Paschimottanasana): Gently folding forward while sitting stretches the spine and hamstrings, relieving the tailbone region.


Tips for Incorporating Yoga

To make yoga a consistent part of your daily routine, set aside a specific time each day for your practice. Whether in the morning to energize you for the day ahead or in the evening to unwind and relax, find a time that works best for you.

Create a dedicated space in your home where you can practice without distractions. This could be a corner of your living room or just rolling out your mat in front of a window with natural light. This designated area will help signal your brain that it’s time for yoga.

Consider trying different styles of yoga to keep things interesting and prevent boredom. From gentle restorative practices to slow flows, exploring various types of yoga can help you stay engaged and motivated.

Keep track of how you feel before and after each session. Noting any improvements in flexibility, strength, or pain relief can motivate you to continue your practice consistently.

Remember that consistency is key when it comes to reaping the benefits of yoga for tailbone pain relief. Even if you only have 10 minutes some days, committing to regular practice will yield positive results over time.

Other Methods for Pain Relief

In addition to practicing yoga poses targeted explicitly for tailbone pain relief, there are other methods you can incorporate into your routine to enhance the healing process. One effective technique is mindfulness meditation, which can help reduce stress and tension in the body, including the muscles surrounding the tailbone.

Another beneficial practice is using hot or cold therapy. Applying a heating pad or ice pack to the affected area can help alleviate inflammation and discomfort. Listening to your body’s needs and adjusting the temperature based on what feels most soothing is essential.

Furthermore, maintaining good posture throughout the day is crucial for preventing further strain on your tailbone. Be mindful of sitting, standing, and moving to avoid exacerbating pain. Incorporating gentle stretching exercises outside yoga can improve flexibility and muscle strength.

Remember, every individual may respond differently to various complementary methods, so exploring what works best for you in conjunction with your yoga routine is essential.



Incorporating yoga into your daily routine can effectively relieve tailbone pain and improve your overall well-being. Remember to listen to your body, practice mindfulness, and seek guidance from a qualified instructor. Embrace the holistic approach that yoga offers for healing not just the physical symptoms but also promoting mental clarity and emotional balance.

Start your journey toward a pain-free life today by rolling out your mat, taking a deep breath, and flowing through poses that will nurture your body and soul. Let yoga be the gentle yet powerful remedy that guides you toward relief from tailbone pain while fostering a deeper connection with yourself.

© Copyright – Aura Wellness Center – Publications Division

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