Yoga Poses Guide

Back pains are among the most common ailments across the world. Balancing work, studies and life can be quite hectic and this takes a toll on the strained body muscles. A great way to deal with it is to take up Yoga, which helps in calming your nerves and soothing the aches. Yoga offers many poses which can help reduce muscular pains in the back and other joints.

Shoulder Stand (Sarvangasana)

Yoga women standing in shoulderstand position as part of yoga for back pain relief

The shoulder stand position helps in reducing pain in the shoulder and upper back region. It also reduces tension in the neck and shoulder muscles. To achieve this posture, the person has to lie down on the back and gradually lift their legs up while keeping the arms stationary at the sides. Hold this position, breathing steadily and concentrating on the position before you release the posture.

Cobra Pose (Bhujangasana)

Yoga woman in cobra pose, part of yoga for back pain relief

The cobra pose is another asana beneficial for people looking for relief from back pain. To practise this position, one needs to initially lie down on their stomach with the legs together. Put your palms on the floor near the chest area and gradually lift the upper body, trying to hold the posture for around 20-30 seconds. Cobra pose helps work on the chronic lower back pain and provides relaxation to the back muscles.

Bow Pose (Dhanurasana)

woman in bow pose, part of yoga for back pain relief

The bow pose is another excellent remedy for those suffering from chronic back pain. To perform this position, the person needs to lie down flat on the stomach, followed by slowly lifting the legs and the torso. Once the person feels comfortable in the stretched position, he or she needs to take a deep breath in and release the posture by exhaling and bringing the legs and torso back on the ground.

Child’s Pose (Balasana)

woman in child's pose part of yoga for back pain relief

The Child’s pose helps in stretching the back and spinal muscles, helping in relieving tension and pain. This pose helps the person connect to their centre of gravity and find their inner equilibrium. To perform this pose, the person needs to sit in a kneeling position and then gently lower the torso and the head towards the floor while keeping the palms and feet on the ground.

Extended Triangle Pose (Utthita Trikonasana)

woman in extended triangle pose part of yoga for back pain relief

The extended Triangle Pose helps in strengthening the legs, back and upper body muscles, helping bring flexibility to the spine, relieving back and neck pains. To perform this posture,
Yoga Poses For Back Pain Relief (Infographic) | Ergonomics Fix