Yoga Poses For Lower Back Pain Relief

Yoga is a great way to be fit and healthy. The spiritual, mental and physical aspects of yoga offer numerous health benefits that go beyond the traditional physical activity you get at the gym. When you practice yoga, it’s important to use the right poses and movements that are tailored to your fitness goals.


A female standing with her arms and legs out in a very difficult yoga pose

The Ustrasana, also known as the Camel Pose, is a challenging asana that focuses on the chest, abdomen, thighs, and gluts, while opening the shoulders and hips. In the final form of the Ustrasana, the body resembles a camel and hence the name. Although this pose looks difficult, it can be surprisingly relaxing. With a gentle focus and steady breathing, you can master the Ustrasana and enjoy the many benefits it has to offer.


The Bhujangasana, or the Cobra Pose, is a foundational backbending asana that offers benefits that go beyond just the physical. Additional benefits of performing this asana include improved digestion, increased flexibility, improved posture, and stress relief. To perform this pose, start lying on your stomach and placing your palms beneath your shoulders. With your legs having the same distance between them, inhale and press into your palms to lift your chest and heart towards the sky. Keep your shoulders back and your navel firmly on the ground to reach the maximum degree of backbend. As you continue to breathe, hold yourself in this pose for as long as possible and finally, releasing your forehead towards the floor.

Ardha Matsyendrasana

A female arching her back in a sideways yoga pose

The Ardha Matsyendrasana, or the Half Lord of the Fishes Pose, is an energetic asana that is believed to bestow practitioners with many therapeutic benefits. This pose helps to open up the chest and spine, strengthens the stomach, lungs, and neck muscles, helps to reduce stress and fatigue, aids in improving digestion, and can even massage your internal organs. To perform this pose, you will need to begin by seated in Dandasana with both legs extended in front of you. Bend your right leg and tuck your right foot below your left knee, ensuring that your right knee is pointing up towards the sky. Then, twist your torso and hook your left arm onto your right knee. Exhale as you move your right arm around and reach your hand towards the floor behind your back. Ensure that your chin is tucked into your chest and your spine is kept straight while you remain in the final pose. Meditate and inhale deeply, hold yourself in this pose for the recommended time before switching sides.

These three poses are great to start your yoga journey. Each pose offers different physical, mental and spiritual benefits for everyone. With correct technique, your practice will deepen and be successful. Go ahead and find your perfect yoga pose!

Pin on Yogastöður