Yoga Poses and Asanas for Back Pain – Yoga for back pain 2018

Yoga for Back Pain

Yoga asanas for back pain with pictures

The human mind is similar to a pendulum, i.e., swinging from the past to the future, regret, anger, anxiety, fear, happiness, and sorrow. It is the ‘Yoga asana’ that help us maintain the equanimity of the body. (Yoga for Back Pain/yoga for back pain beginners)

Yoga asana is a balance of the effort and ease.” An individual gives the effort to get into the posture and then relax. It brings out the balance in every aspect of the life. Yoga teaches a person to put the effort and then let go and get detached from the results. It increases the physical flexibility and expands the mind.

Yoga poses for lower back pain relief should be done with the breath and awareness. It is graceful as a dance, gliding into one posture from the other. The key is to stretch more, in each asana/pose, than what we are comfortable and relax and let go. Yoga Poses for Back Pain and Neck are same and provide relief in both the problems.

  • Standing Yoga Poses:-

  1. Standing Sideways Bending One Arm (Konasana)
  2. Sideways Bending Using Both Arms (Konasana 2)
  3. Standing Spinal Twist (Katichakrasana)
  4. Triangle Pose (Trikonasana)
  5. Standing Forward Bend (Hastapadasana)
  6. Standing Backward Bend (Ardha Chakrasana)
  7. Warrior Pose (Veerabhadrasana or Virabhadrasana)
  8. Standing Forward Bend with Feet Apart (Parsarita Padotanasana)
  9. Tree Pose (Vrikshasana)
  10. Reverse Prayer Yoga Pose (Paschim Namaskarasana)
  11. Eagle Pose (Garudasana)
  12. Chair Pose (Utkatasana)
  • Sitting Yoga Poses:- (Yoga for Back Pain)

  1. One-Legged Forward Bend (Janu Shriasasana)
  2. Two-Legged Forward Bend (Paschimottanasana)
  3. Upward Plank Pose (Poorvottanasana)
  4. Sitting Half Spinal Twist (Ardha Matsyendrasana)
  5. Butterfly Pose (Badhakonasana)
  6. Lotus Pose (Padmasana)
  7. One-Legged Pigeon Pose (Eka Pada Raja Kapotasana)
  8. Camel Pose (Ustrasana)
  9. Child Pose (Shishuasana)
  10. Mill Churning Yoga Pose (Chakki Chalanasana)
  • Lying Down on Stomach Yoga Poses:- 

  1. Side Plank Pose (Vasisthasana)
  2. Downward Facing Dog Pose (Adho Mukha Svanasana)
  3. Dolphin Plank Pose (Makara Adho Mukha Svanasana)
  4. Cat Stretch (Marjariasana)
  5. Bow Pose (Dhanurasana)
  6. Cobra Pose (Bhujaangasana)
  7. Sphinx Pose (Salamba Bhujangasana)
  8. Superman Pose (Viparita Shalabhasana)
  9. Locust Pose (Shalabasana)
  • Lying Down on Back Yoga Poses:- (Yoga poses for back pain)

  1. Boat Pose (Naukasana)
  2. Bridge Pose (Setu Bandhasana)
  3. Fish Pose (Matsyasana)
  4. Wind-Relieving Pose (Pavanamuktasana)
  5. Shoulder Stand (Sarvangasana)
  6. Plow Pose (Halasana)
  7. Lying-Down Body Twist (Natrajasana)
  8. Lying-Down on Sides (Vishnuasana)
  9. Corpse Pose (Shavasana)


The yoga for back pain relief releases the tight muscles of the back and prevent back pain. There is also yoga poses for upper back pain. Here are some of the yoga poses for neck and shoulder tension or yoga asanas for back pain with pictures:-

  • Bharadvaja:- 

Below described are the step by step instruction of this yoga pose:-


  1. Sit on the floor with the legs straight in the front. Shift over onto the right buttock, bend the knees, and swing the legs to the left. Lay the feet on the floor outside the left hip, with the left ankle resting in the right arch.
  2. Inhale and then lift through the top of the sternum so as to lengthen the front torso. Then exhale and twist the torso to the right, while keeping the left buttock very close to the floor. Lengthen the tailbone toward the floor to keep the lower back long. Soften the belly.
  3. Tuck the left hand under the right knee and bring the right hand to the floor just beside the right buttock. Pull the left shoulder slightly back, while pressing the shoulder blades firmly against the back and continue to twist the chest to the right.
  4. Continue the twist of the torso by turning it to the right or to the left and looking over the left shoulder at the feet.
  5. With every inhalation lift the sternum, using the push of the fingers on the floor. With every exhalation twist a little more. Stay as it is for 30 seconds to around 1 minute, then release with an exhalation. Return to the starting position, and then repeat to the left for the same length of time.

Benefits of Bharadvajasana:-

  1. Stretches the spine, shoulders, and the hips.
  2. Massages the abdominal organs.
  3. Relieves the lower backache, neck pain, and sciatica.
  4. Help relieve stress.
  5. Improves digestion.
  6. Good in the second trimester of pregnancy for lower back strengthening.
  • Dhanurasana (Bow Pose):-

The yoga exercise for lower back pain relief is very helpful for the cure of back pain.This pose looks like an archer’s bow, the torso, and the legs representing the body of the bow, and the arms as the string. (Yoga for Back Pain)


  1. Lie on the belly with the hands alongside the torso, palms up. Exhale and bend the knees, bringing the heels as close as possible to the buttocks. Reach back with the hands and take hold of the ankles. Make sure the knees aren’t wider than the width of the hips and keep the knees hip width for the duration of the pose.
  2. Inhale and lift the heels away from the buttocks and lift the thighs away from the floor. Burrow the tailbone downward and keep the back muscles soft. Press the shoulder blades firmly against the back to open the heart. Draw the tops of the shoulders away from the ears. Gaze forward.
  3. With the belly pressed tightly against the floor, breathing will be difficult. Breathe more into the back of the torso and continue breathing.
  4. Stay in this pose for around 20-30 seconds. Release just after exhale, and lie quietly for a few breaths.

Benefits of Dhanurasana (Bow Pose):-

  1. Stretches the front of the body, ankles, thighs, groins, abdomen, chest, and throat.
  2. Strengthens the muscles of the back.
  3. Improves the posture.
  4. Stimulates the organs of the abdomen and the neck.
  • Bridge Pose (Setubandha):- 

Below described are the step by step instruction of this yoga pose:-


  1. Lie on the floor, and if required, place a thick blanket under the shoulders to protect the neck. Bend the knees and set the feet on the floor and heels as close to the sitting bones.
  2. Exhale and press the inner feet and arms into the floor. Push the tailbone upward toward the pubis, firming the buttocks, and then lift the buttocks off the floor. Keep the thighs and inner feet parallel. Clasp the hands below the pelvis and extend through the arms to stay on the top of the shoulders.
  3. Lift the buttocks until the thighs are parallel to the floor. Keep the knees over the heels and push them forward, away from the hips, and then lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.
  4. Lift the chin slightly away from the sternum, firming the shoulder blades against the back. Press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and lift the space between them at the base of the neck up into the torso.
  5. Stay in the pose for around 30 seconds to 1 minute. Release it with an exhalation, rolling the spine slowly down on the floor.

Benefits of Bridge Pose (Setubandha):-

  1. Stretches the chest, neck, and the spine.
  2. Calms the brain and helps remove stress and mild depression.
  3. Stimulates the abdominal organs, lungs, and thyroid.
  4. Rejuvenates the tired legs.
  5. Improves digestion.
  6. Helps ease the symptoms of menopause.
  7. Relieves menstrual discomfort.
  8. Reduces anxiety, fatigue, backache, headache, and insomnia.
  • Camel Pose (Ustrasana):- (Yoga for Back Pain)

Below described are the step by step instruction of this yoga pose:-


  1. Kneel on the floor with the knees hip-width and the thighs perpendicular to the floor. Rotate the thighs inward and narrow the hip points. Keep the outer hips as soft as possible. Press the shins and the top of the feet firmly into the floor.
  2. Rest the hands on the back of the pelvis and palms on the tops of the buttocks and fingers pointing down. Use the hands to spread the back pelvis and then lengthen it down through the tailbone. Then firm the tail forward and toward the pubis.
  3. Now lean back against the firmness of the tailbone and the shoulder blades. Keep the head up, chin near the sternum, and the hands on the pelvis.
  4. Release the front ribs and then lift the front of the pelvis up, towards the ribs. Lift the lower back ribs away from the pelvis to keep the lower spine for as long as possible. Press the palms firmly against the soles, with the base of the palms on the heels and the fingers pointing toward the toes. Turn the arms outwardly, without squeezing the shoulder blades.
  5. Stay in this pose for around 3 seconds to 1 minute.

Benefits of Camel Pose (Ustrasana):-

  1. Stretches the front of the body, ankles, thighs, and groins, abdomen, chest, and throat.
  2. Stretches the hip flexors.
  3. Strengthens the back muscles.
  4. Improves the posture.
  5. Stimulates the abdominal organs and the neck.
  • Cat Pose (Marjaryasana):-

Below described are the step by step instruction of this yoga pose:-


  1. Start on the hands and knees in a “tabletop” position. Make sure the knees are below the hips and the wrists, elbows, and the shoulders are in line and perpendicular to the floor. Center the head in a neutral position, while the eyes looking at the floor.
  2. Round the spine toward the ceiling, make sure to keep the shoulders and knees in position. Release the head down toward the floor, but don’t force the chin to the chest.
  3. Inhale, while coming back to the neutral “tabletop” position on the hands and knees.

Benefits of Cat Pose (Marjaryasana):-

  • Stretches the back torso and the neck.
  • Provides massage to the spine and the belly organs.

Also See these videos for a practical exposure:-

  • Stretches for Lower Back Pain Relief /Yoga for Back Pain Youtube

  • Yoga for Back Pain Ramdev

Also read:-

Yoga for Glowing Skin 2018

Yoga for Thyroid and Weight Loss 2018

How to use vitamin e capsules for face in hindi

Yoga for Weight Loss for Beginners 2018

Yoga Poses for Kids 2018