Hey there, how are you doing? Are you suffering from back pain? Do you want the solution to it? Then don’t worry about it because we are within an article that will tell you the yoga for back pain. We will also tell you the yoga for lower back pain and upper back pain.
If you are suffering from back pain then your doctor should advise you to do yoga. Because doing yoga is much better than taking pills for back pain.
Practicing yoga per even a few minutes a day can help you gain more awareness of your body. You can be used this awareness to bring yourself into balance and alignment.
Do you know which country is the origin of yoga? The answer is ancient India. Yoga was first discovered in ancient India.
So without wasting much of your time, let’s go on our article which is “best yoga for back pain” so let’s get started.
Yoga for back pain poses
So, here is the list of “best 10 yoga for back pain” Let’s start.
Cat and Cow pose
1 of 10 from the list of 10 yoga for back pain.
Cat and cow pose is a mixture of two yoga poses which is CAT pose and cow pose.
In this yoga, you have to do a one-time cat pose and one-time cow pose.
cat and cow pose is a gentle flow between two poses that warms the body and brings flexibility to the spine.
It is a very beneficial yoga for those who are suffering from back pain.
How to do?
- By kneeling sit on a yoga mat like a cow shown in the figure.
- Your hand should be straight and there should be 90 degrees between belly and thighs.
- Lift your head, relax your shoulder away from your ears, and look straight.
- When you breathe out then come into cat pose while rounding your spine outward, and tuck in your tailbone, and then draw your pubic bone forward.
- Now, release your head toward the floor -Just do not apply your chin to your chest. Most importantly, just relax.
Benefits of Cat and Cow pose
- Relieves the stress and neck.
- Energies the body.
- It helps to remove fatigue.
- It improves breathing.
- It improves the circulation of blood to the brain.
- It rejuvenates the whole body.
Cobra Pose
2 of 10 from the list of 10 yoga for back pain.
Cobra pose is also known as Bhujangasana. It is an asana in hatha yoga and modern yoga as exercise.
Cobra pose is one of the yoga performed in the cycle of asanas in Surya namaskar.
The name of this pose comes from the Sanskrit word Bhujanga which means cobra and asana which mean pose.
How to do?
- Lie down on the ground on your stomach.
- Now, place your palm under the shoulder.
- Stretch your back and keep your leg straight and keep in mind your legs should be close enough to each other.
- Now, inhale and lift your body upwards.
- Mind one thing that you should not stretch your waist much.
- Try to remain in this posture for 15-20 seconds
- Then exhale and return to the normal position. Now do this pose for 3-4 ties.
Benefits of Cobra pose
- It helps to strengthen the spin.
- It also stretches the chest, lungs, shoulders, and abdomen.
- It stimulates the abdominal organs.
- It opens the heart and lungs.
- It increases body heat and destroys diseases.
Bridge pose
3 of 10 from the list of 10 yoga for back pain.
bridge pose or Setu bandhasana is an inverted back bending asanas in hatha yoga in modern yoga and exercise.
The name of this pose is from the Sanskrit word state two which means bridge and Banda which means lock and asana which means pose.
This is the best yoga pose for the person who is suffering from back pain.
How to do?
- Lie on the ground on a yoga mat.
- Now bend your knees so that it is at 90 degrees of spine striking.
- Now slowly inhale and lift your waist according to the comfort.
- Try to be in the pose for approx 20 to 30 sec.
- Now slowly exhale and bring your waist down to the ground.
- Now, this is one round, do it 3 to 4 times.
Benefits of Bridge Pose
- This yoga pose is very effective for those who have back pains.
- This yoga helps to stretches the chest, neck, and spine.
- It helps to stimulate the lungs, abdominal organ, and thyroid.
- Improves digestion.
- It too helps in reducing anxiety, fatigue, backache, headache, and insomnia.
- Dental for asthma, osteoporosis, sinusitis, and High blood pressure.
Camel Pose
4 of 10 from the list of 10 yoga for back pain.
Camel pose or Ustrasana is kneeling back bending asanas in modern yoga as exercise.
The name of this pose comes from the Sanskrit word Ustra which means camel and asana which mean posture.
Camel pose is a deep backward bent from a kneeling position.
this poses one of the 26 asanas in the Bikram yoga sequence.
How to do?
- Kneel down on yoga mat but keep little distance between both legs
- Now, place your right hand on your right heels and left hand on your left heel.
- Now, Lift your chest
- Maintain in this pose for 30 to 40 seconds
- Slowly come back to your normal position.
Benefits of Camel pose
- Reduce fat on thigh
- It helps to improve posture
- It relieves lower back pain
- It helps in opening the chest and improving respiration.
- It stretches and strengthens the shoulder and back
- It is the yoga to increase focus and concentration
Dolphin Pose
5 of 10 from the list of 10 yoga for back pain.
Dolphin pose for pinched Mayurasana is asanas in modern yoga as exercise.
Ardh pinch Mayurasana is directly translated in English as half weather peacock pose but it is most commonly referred to as dolphin pose in the west.
How to do?
- Start on your hands and knees.
- Align your wrists directly under your shoulders, and your knees directly under your hips. The fold of your wrist should be parallel to the top edge of your mat, and your middle fingers should be straight forward.
- Move your elbow to the floor directly below your shoulders.
- Place your forearms parallel to each other and along the edges of the edge of your mat.
- Distribute your weight evenly in both faces.
- Tuck your toes and lift your knees off the floor.
- Move your pelvis towards the ceiling, then pull the bones behind you towards the wall behind you.
- Keep your knees bent as you lengthen your spine and widen your shoulder blades.
- Then, slowly start straightening your legs. Get your torso and legs in the shape of “A”. Do not move your feet close to your hands – keep your whole body extended.
- If your upper back starts to round, then bend your knees again until your spine is straight.
- Pull your shoulder blades into your upper blade ribs and toward your tailbone. Widen your collarbone.
- Align your ears with your upper hands. Give your head a rest, but don’t let it swing. Gaze between your legs or towards your navel.
- Maintain in this position for 30 to 40 seconds.
- then release and come back to Balasana.
Benefits of dolphin pose
- It helps to calm the brain
- It helps relieve stress and mild stress
- It stretches the shoulders, hamstrings, calves, and hands.
- Improve digestion
- Relieve headache, insomnia, back pain, and fatigue.
Dowanward facing Dog Pose
6 of 10 from the list of 10 yoga for back pain
Downward facing dog pose is an asana in modern yoga as exercise, which is one of the parts of Suryanamaskar(Salute to the Sun). This yoga pose is similar to the standing straddle pose but not the same. This yoga pose is a little easier than it.
The downward-facing dog pose is beneficial for pregnant ladies. Downward Dog has been called “deservedly one of yoga’s most widely recognized yoga poses” and the “quintessential yoga pose”
The origin of the name of this pose is from the Sanskrit word “Adho” which means “Down“, “Mukh” which means “face“, “Svana” which means “Dog“, and “Asana” which means “Pose“.
This posture has the head down, eventually touching the floor, with bodyweight on the palms and feet. The arms are straight forward, shoulder-width apart; The legs are one leg apart, the legs are straight, and the hips are raised as high as possible.
How to do?
- Sit in cow and cat starting pose.
- In this posture, you have to be on your knees, both hands will stand on the ground and the back will straight.
- Now with emphasis on the hands, first move the right leg and then the left leg back.
- Raise the hips up towards the sky and if possible, take the heels down to the ground.
- In this posture, you will feel the stretch on the back of your leg.
- Keep the arm straight and keep the chest straight, move the chest toward the ground as much as you can.
- Now, you will feel the tension on your chest and arms too.
- Try to be in this pose for 30 to 40 seconds then release.
Benefits of Downward facing dog pose
- It helps in relieving stress, headache, insomnia, back pain, fatigue, and mild depression.
- It helps in calming the mind.
- Stretches the shoulders, hamstrings, arches, calves, and hands.
- It improves digestion.
- Medicinal for high blood pressure, asthma, flat feet, sciatic, and sinusitis.
- This yoga pose helps in warming up the ankles and the toes.
Plough pose
7 of 10 from the list of 10 yoga for back pain.
Plough pose for Halasana is an inverter asana in yoga and modern yoga as exercise.
Dinesh comes from the Sanskrit word Halla which means Plough and asana means posture.
How to do?
- Lie on your back with your arms beside you
- keep your palms downward
- When you inhale, use your abdominal muscle to lift your feet off the floor
- Raise your legs vertically at a 90-degree angle
- Now, support your hips and back with your hands
- Breathe normally and lift your hips and back off the ground
- Now, Allow your legs to sweep at a 180-degree angle over your head
- Your toes should touch the ground and your back should be perpendicular to the floor
- you may get into some trouble doing this but you will able to completely do this after some attempts.
- Hold in this pose for 30 to 40 seconds and then relax.
Note: You have to do this slow and gentle.
Benefits of Plough pose
- It tones the leg
- It stimulates the thyroid gland.
- It strengthens the immune system
- It calms the nervous system
- It helps in reducing stress
- It strengthens and opens the neck, shoulders, and back muscle.
Eagle pose
8 of 10 from the list of 10 yoga for back pain.
The Garudasana or the eagle pose is a standing balancing asana in modern yoga as exercise.
The name comes from the Sanskrit word Garuda Which means Eagle and asana which means Posture.
According to Hindu Mythology, Garuda is known as the king of birds and the Vahana (mount) of Lord Vishnu.
How to do?
- Stand in tadasana
- transfer your whole weight on your left foot
- Now, lift your right thigh over your left thigh as high up the thigh as possible
- Hook your right foot around your left calf
- Now, Bring Both arms in front of you and parallel to the floor
- Bring your right elbow into the left and left elbow into the right.
- Then Bring your left palm in front of the right palm.
- Then join your palm and keep your thumbs pointing to the tip of your nose.
- Keep your spine perpendicular to the floor
- Hold in this pose for 30 to 40 seconds.
- Now, reverse your arms and legs
- Do this pose for 30 seconds then release.
Benefits of Eagle pose
- It helps in strengthens the calves and ankles.
- It helps in stretching The ankles and calves
- It is the yoga to increase focus and concentration
- Improve sense of balance
- It helps in reducing lower back pain.
Triangle Pose
9 of 10 from the list of 10 yoga for back pain.
Triangle pose or trikonasana is a standing asana in modern yoga as exercise.
The name comes from the Sanskrit word Trikona which means triangle and asana which means posture.
How to do?
- For practicing this yoga you have to stand in tadasana (mountain pose). Now place your feet at a distance of three feet from each other.
- Make sure that your right leg is 90 degrees in front of you and the left leg is at an angle of 15 degrees behind.
- Take a deep breath and distribute your weight on both legs equally.
- Now place your right hand on the right toe and lift the left hand straight above your head in the air. Keep in mind that the right hand should be just above the head.
- Also, raise the head towards the sky and open the eyes, and look upward.
- During this time, your two hands should be in a straight line.
- Stay in this posture as long as possible and continue to breathe deeply.
- Now, do this pose from another leg. After doing this one round complete. Do this pose 3 to 4 times.
Benefits of Triangle pose
- This is a very useful yoga poses for people suffering from backache.
- This yoga pose helps to stretch ad strengthens the knees, ankle, and thighs.
- This helps to stretches the hips, shoulder, spine, and chest.
Plank Pose
9 of 10 from the list of 10 yoga for back pain.
Plank pose or Dandasana is an asana in modern yoga as exercise.
The name comes from the Sanskrit word danda which means stick and asana which means Posture.
How to do?
- Lie flat on the ground.
- Taking the arms forward near the chest. Place your hands on the ground a little before the shoulders.
- Now keep the body raised on both palms.
- Spread the fingers of the hand and put the entire weight of the body on the claw.
- Try to maintain your body straight.
- Hands will be straight. Don’t hold your knees.
- Try to be in this pose for 40 to 60 sec.
- This is one round do it for 3 to 4 rounds.
Benefits of Plank pose
- It helps to strengthen the arms, wrist, and spine.
- It tones the abdomen.
- It also strengthens the spine muscle and lengthens it.
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