Yoga Back Pain: 5 Yoga Poses To Help Relieve Back Pain

yoga back pain

If you wondering what is the yoga back pain! Read my stories down below…

My husband spends 10 hours every day at his desk in front of his computer. My own schedule keeps me in a sedentary position for 14 hours at a stretch.

Little wonder that, by the end of our day, our backs and shoulders feel like a football field after a tournament. If only we could change jobs!

Actually, that won’t be much help either. Whatever job you do, whether you need to stand for hours as a teacher, or bend down as a gardener, keep on your toes like a dancer, or run around as a home-maker, your back gets short-changed.

That is why it is a good idea to include Yoga back pain in your daily routine

Several asanas or poses of Yoga work specifically on the back and shoulder, easing away tension, soothing, cramped muscles. and increasing strength and tolerance.

Yoga has nothing to do with your faith, it’s a physical practice that needs to be mastered, like any other form of exercise.

Try these five asanas to heal and prevent back and shoulder pain. Be sure to increase yoga back pain to intensity gradually, and don’t forget to warm up and down!

1. The Hero Pose (Virasana)

Yoga The Hero Pose Virasana
  • Your hands and knees should be on the mat, knees apart and feet pointing backward
  • Lower your butt to the floor between your feet slowly, supported by your hands.
  • Sit with back straight and pelvis slightly tilted forward. Keep hands on thighs and breathe in and out deeply. Maintain for 1 minute.

2. The Half Spinal Twist (Ardha Matsyendrasana)

Yoga The Half Spinal Twist Ardha Matsyendrasana
  • Sit in the Virasana pose, and turn your feet inward
  • Shift your buttocks to the right of your feet, supported by your right arm.
  • Keeping the backbone straight, lift your left leg over your right, and rest your left foot against your right knee. Position your right heel under your buttocks.
  • Twist around your upper body towards the left, while stretching your arms wide open at shoulder level. Your lower body should not move.
  • Touch your left foot with your left hand. Keep the right hand on the floor. Now slowly twist your upper body towards the right as much as you can.

3. The Crane Pose (Bakasana)

Yoga The Crane Pose Bakasana
  • Keep hands flatly on the floor. Gradually lift your heels up. Move your weight to your hands.
  • Lift your feet up and move your knees forward towards your shoulders, Balancing on your hands. Maintain the position for as long as possible.
  • Bring your feet down slowly. Rest a minute before repeating.

4. The Cobra Pose (Bhujangasana)

Yoga The Cobra Pose Bhujangasana
  • Rest your head on your lower arm while laying down on your belly
  • Rest your weight on your chest as you stretch your hands back and raise your head.
  • Push your head and shoulders upward and backward simultaneously, till your back is arched and your weight is on your belly rather than your arms. Keep your elbows bent.
  • When your chest is raised as far as possible, straighten your arms and turn your hands inward. Take the weight off your belly back on to your arms.
  • Relax your back and arms, and ease yourself down on your belly.

5. The Locust Pose (Salabhasana)

Yoga The Locust Pose Salabhasana
  • Lie on your stomach, resting your forehead on the floor. Palm should be facing up
  • Raise your head slowly
  • Without letting your arms or hands touch the floor, raise your upper torso as much as you can.
  • Keeping your arms parallel to the floor, lift your legs up without bending at the knee. Your weight should be resting on your belly. Hold for a minute.
  • Repeat each of these asanas 10 to 25 times depending on your level of fitness.

Did you find these Yoga back pain asanas helpful? They certainly helped my backaches.

Reviewed Item
Yoga Back Pain: 5 Yoga Poses To Help Relieve Back Pain
Author Rating