Over the years my Practice has taken on a more fluid quality with a focus on flexibility. There's more flow than static postures. I still build strength, yes, but I like for my Yoga practice to have an emphasis on flexibility. Rather than hang out in Warrior for 5 breaths, I come in and out to the rhythm of my breath. The last few years I've noticed a wee bit more stiffness (Be warned, Aging: I'm not going down without a fight!), so I've stepped up my flexibility work. My body is thanking me (and I have very few argh-I'm-feeling-stiff moments upon getting out of bed).

Lately my focus has been on the hips, psoas, and lower back. I saw this wonderful article today -- 7 Great Exercises to Build a Healthy Spine -- and wasn't surprised that I've already incorporated many of the exercises into my routine. Here are some of my favorite yoga postures that complement the exercises mentioned in the article:

--Apanasana

--Happy Baby

--Double Pigeon

--Ardha Matsyendrasana

--Chakravakasana

--Malasana

Usually, I'll work these postures into my practice but sometimes I'll just run through these 6 poses. If I'm feeling extra tight, I do my postures the Yin Yoga way, holding each pose for 1-5 minutes. 

A Yoga Sequence for Back Pain
If you're looking for a short practice to follow, try this excellent one from Gary Kraftsow: A Gentle Yoga Sequence for Back Pain.

A Fun Non-Yoga Practice
Yes, I do like to do other movement practices in addition to my Yoga Practice. I'm a hip circle girl. It's not unusual for me to put on some music and just circle my hips. I even do them while I'm brushing my teeth. Imagine my delight when I found this wonderful workout called the Circle Solution. I couldn't resist buying it and I'm glad I did. Here's a preview:

I also supplement my yoga practices with exercises from these two programs: 

Unlock Your Hip Flexors

Forward Head Posture Fix

And if you're looking for yoga DVDs on this topic, my favorites are:

Gary Kraftsow's Viniyoga Therapy for the Lower Back, Sacrum, and Hips

Yoga Quick Fixes -- the So Long Sciatica sequence is short but amazing

As you can tell from all of these product recommendations (which I've personally tried and follow myself), that I take my lower body flexibility seriously. I am a bit of a fanatic about my spinal and core health. A supple spine and a strong core keep me feeling vibrant, young, and happy in my body.

And there you have it -- my personal prescription for alleviating lower back and hip pain and tightness.

Namaste!