Savasana – can’t do it at the end of class due to pain?

This is Ashtanga Yoga Tech Support. Real questions from the yoga community, answered.

Our Response

Okay. First: good that you're getting imaging done. Keep that appointment.

But here's what's probably happening. Your back isn't the problem during practice because you're moving. Movement masks instability. Then you lie flat. No more movement. Your nervous system freaks out. Muscles clench to protect something.

Flat on your back might be the worst position for you right now. So don't do it.

Bend your knees. Put your feet flat on the floor for Savasana. Or put a bolster under your knees. Big one. You need your lower back to feel supported, not stretched.

You're three months in. Your body's learning a lot fast. Sometimes the core can't keep up with the mobility you're building. That gap creates instability. And instability creates spasm.

So: props under the knees for Savasana until this calms down. And check out the study guide on lower back pain. It'll walk you through what's going on and how to stabilize while you practice.

You're not doing anything wrong. You just need support while your system catches up.