Yoga Poses to Ease Back Pain- 3 Sets to Soothe the Ache

Yoga Poses to Ease Back Pain

Yoga Poses to Ease Back Pain

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Use the following yoga poses to ease back pain. Do all asanas for five slow ujjayi breaths (in through the nose, out through the nose). Do all exercises on both sides and it is more beneficial to do the stretches when warm.

Supine Yoga Poses to Ease Back Pain

Yoga Poses to Ease Back Pain

-Supta Utthita Padagustasana- Extend R leg to sky and hold on with strap around foot.  Hold for 5 breaths. Move leg open to R side to open hip hold for 5 breaths.  Bring leg back to midline and lift head for deeper stretch.

-Eka Pada- Feet on floor, knees bent.  Lift R heel to L knee, reach through legs and grab L shin, pull legs to chest and rest torso and head on the floor

-Supine twist- R knee to chest, drop it to L side. Extend R arm and gaze over R hand

-Apanasana- Legs together into chest, little circles to release low back

-Legs up the wall- straight and together, open to a v, and butterfly pose

Seated again the Wall Yoga Poses to Ease Back Pain

Yoga Poses to Ease Back Pain

-Paschimottanasana- Sitting forward bend legs bent or straight

-Janu Sirsasana A- Bend R knee with foot against L leg, fold forward and grab L leg

-Baddha Konasana- Feet together knees open to side (butterfly), fold forward

-Upavista Konasana- Legs open to a V, fold forward and keep toes pointed to the sky

-Gomukhasana- Legs criss-crossed, fold forward

Also, try some Wall yoga!

Standing Yoga Poses to Ease Back Pain

Yoga Poses to Ease Back Pain

-Padagustasana- Standing forward bend legs hip width apart

-Padanastasana- Place hands under feel palms up.  Legs can be bent to release lower back

-Trikonasana- Legs at a T, reach down with R arm for R leg, lift L arm to sky

-Virabhadrasana B (Warrior 2)- Deep bend in R knee, L leg straight, hips open, shoulders in line with arms extended horizontally

-Deep Lunge- R leg at 90 degree angle, L left extended behind.  Can drop knee to floor for groin stretch.

Now that you have used yoga poses to ease back pain, you are ready to embrace the day!! Get yoga lessons designed to ease back, hips, and hamstring pain. Check out the program below!

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Published by Yoga Traveler

Yoga is my passion, teaching is my life. I started teaching yoga when my husband entered the US Air Force and now my career travels with me. Every time I move, I look for places to teach and a community of caring yogis who I grow to love and then one day, leave behind. This is a place where we can reconnect and create our yoga together. This site can travel with you. Welcome!

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