April 13, 2021

If you’re dealing with back pain, and the doctor as advised you to stop physical exercise for some time, then Yoga is a mind-body therapy that’s often recommended to treat not only back pain but also the stress that accompanies it.

The past year has taken a toll on our physical bodies. More time spent indoors and working from home on perhaps less-than-ergonomic seating has meant many of us have noted more aches and pains than usual – especially in our backs

Practicing yoga for even a few minutes a day can help you gain more awareness of your body. This will help you notice where you’re holding tension and where you have imbalances. You can use this awareness to bring yourself into balance and alignment.

While a well-rounded approach to your wellbeing and a strong core is needed to maintain the health and strength of your back, there are a few yoga poses we can do that may help to relieve pressure in this area.

Please note : This is a guide only. If it causes pain please stop immediately. Consult your doctor before starting anything.

CHILDS POSE (Balasana)
Level : Beginners

1.Begin on your hands and knees and bring your big toes to touch behind you.
2.Keeping your knees wide (almost as wide as your mat), lower your bottom down to your heels.
3.Stretch your arms out long in front of you (keep them by your sides if it feels better for your shoulders) and rest your forehead down towards your block or, if comfortable, the floor.
4.Breathe here for three to five breaths, feeling your inhale expand your belly.
5.To come out of the pose, slowly walk your hands back underneath your shoulders, pushing yourself up. Your head is the last to rise.

Releases tension in the back, shoulders and chest
Recommended if you have dizziness or fatigue
Helps alleviate stress and anxiety
Flexes the body’s internal organs and keeps them supple
It lengthens and stretches the spine
Relieves neck and lower back pain when performed with the head and torso supported
It gently stretches the hips, thighs and ankles
Normalizes circulation throughout the body
It stretches muscles, tendons and ligaments in the knee
Calms the mind and body
Encourages strong and steady breathing

BRIDGE POSE (SetuBandhasana)
Level : Beginners

1.Lie on your back and bend your knees, drawing your feet in towards your bottom. Lay your hands down by your sides.
2.As you inhale, press down into your feet and peel your spine off the mat one vertebrae at a time. Lift your hips and bottom-up to the sky. Keep your knees in line with your ankles.
3.Hold the pose at the top for two to four breaths.
4.On an exhale, gently lower your spine down to the mat once more, one vertebrae at a time.

Strengthens the back muscles
Relieves the tired back instantaneously
Gives a good stretch to the chest, neck, and spine
Calms the brain, reducing anxiety, stress, and depression
Opens up the lungs and reduces thyroid problems
Helps improve digestion
Helps relieve the symptoms of menopause and menstrual pain
Helpful in asthma, high blood pressure, osteoporosis, and sinusitis

CAT COW POSE (Marjaryasana/Bitilasana)
Level : Beginners

1.Get on all fours.
2.Place your wrists underneath your shoulders and your knees underneath your hips.
3.Balance your weight evenly between all four points.
4.Inhale as you look up and let your stomach drop down toward the mat.
5.Exhale as you tuck your chin into your chest, draw your navel toward your spine, and arch your spine toward the ceiling.
6.Maintain awareness of your body as you do this movement.
7.Focus on noting and releasing tension in your body.
8.Continue this fluid movement for at least 1 minute.

Improves posture and balance
Strengthens and stretches the spine and neck
Stretches the hips, abdomen and back
Increases coordination
Massages and stimulates organs in the belly, like the kidneys and adrenal glands
Creates emotional balance
Relieves stress and calms the mind

Level : Beginners

1.Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs of the table.
2.As you breath out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body.
3.Hands are shoulder width apart, feet are hip width apart and parallel to each other. Toes point straight ahead.
4.Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms.
5.Hold the downward dog pose and take long deep breaths. Look towards the navel.
6.Exhale. Bend the knees, return to table pose. Relax.

Tones the arms and legs
Opens and strengthens the shoulders in flexion.
Lengthens the hamstrings and stretches the calves
This pose leaves you energized and rejuvenates the body
It lengthens the spine, strengthens the muscles of the chest increasing lung capacity.
It brings strength throughout the body especially the arms, shoulders, legs, feet.
Helps to tone muscles
It increases circulation to the brain
Calms the mind and helps relive headache, insomnia and fatigue

SPHINX POSE (SalambaBhujangasana)
Level : Beginners

1.Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
2.Keep your legs close together, with your feet and heels lightly touching each other.
3.Stretch your hands in front of you with palms facing downward and arms touching the ground.
4.Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.
5.Pull your torso back and off the floor with support of your arms.
6.Keep breathing with awareness, as you curve your spine vertebra by vertebra.
7.Ensure that your feet are still close together and head facing straight ahead.
8.Breathing out, gently bring down your abdomen, chest and head back to the floor.

The Sphinx pose helps strengthen the spine and stimulates the abdominal organs. It also expands the chest and shoulders. This yoga posture also helps in improving blood circulation while relieving the body of stress.

TWO KNEE SPINAL TWIST (SuptaMatsyendrasana)
Level : Beginners

1.Lie on your back with your knees bent and your feet comfortably on the floor.
2.Bring both arms out to the side to form a “T” with palms on the floor.
3.Keeping your legs bent, slowly lower your legs to the left, with the left leg resting on the floor and the right leg on top of it.
4.Gaze to the right, away from your knees. Repeat on the other side.

Stretches the spine and quadriceps
Massages the back and hips
Lengthens, strengthens, and realigns the spine
Encourages fresh blood flow to the internal organs
Improves digestion
Provides deep relaxation

Level : Beginners

1.Lie on your stomach with your hands under your shoulders and your fingers facing forward.
2.Draw your arms in tightly to your chest. Don’t allow your elbows to go out to the side.
3.Press into your hands to slowly lift your head, chest, and shoulders.
4.You can lift partway, halfway, or all the way up.
5.Maintain a slight bend in your elbows.
6.You can let your head drop back to deepen the pose.
7.Release back down to your mat on an exhale.
8.Bring your arms by your side and rest your head.
9.Slowly move your hips from side to side to release tension from your lower back.

Benefits :
Strengthens the spine
Stretches chest and lungs, shoulders, and abdomen
Tones the buttocks
Stimulates abdominal organs
Helps relieve stress and fatigue
Opens the heart and lungs
Soothes sciatica
Therapeutic for asthma
The male and female reproductive system improves
Irregular menstrual cycle problems are rectified too
With the increased blood circulation your face gets a radiant look


Though practicing yoga may help reducing back pain it may not be for everyone. This article is only for guidance and talk your doctor before staring anything. Avoid doing the asanas or poses if you have high blood pressure or a heart patient or have any body injuries like shoulder,back or hip, have under gone under any operation recently, suffering from carpal tunnel syndrome, are pregnant, retina or eye injury or have any other concerns.

There are plenty of books written by qualified gurus to guide you through as a beginner.

Our Recommendations to start with

Yoga Mat
Book 1 Yoga for Beginners:
Yoga for Back Pain

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