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

-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

-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

-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.

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Restore Program

Healing Sequence

Focus on Twists

Ease the Back

Beginning Yoga: Focus on Forward Bends

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