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Yoga for Back Pain

YOGA JOURNAL (/) / YOGA POSES (HTTP://WWW.YOGAJOURNAL.COM/CATEGORY/POSES/) / YOGA BY BENEFIT (HTTP://WWW.YOGAJOURNAL.COM/CATEGORY/POSES/YOGA-BY-BENEFIT/)
/ YOGA FOR BACK PAIN (HTTP://WWW.YOGAJOURNAL.COM/CATEGORY/POSES/YOGA-BY-BENEFIT/BACK-PAIN/)
Release tight muscles (http://www.yogajournal.com/article/practice-section/back-on-track/)in your back

and alleviate back pain (http://www.yogajournal.com/article/health/back-back/)with these yoga poses
and sequences (http://www.yogajournal.com/video/video/standing-and-backbending-sequence/).
(http://www.yogajournal.com/pose/bharadvaja-s-twist/)
(http://www.yogajournal.com/pose/bharadvaja-s-twist/)
Bharadvaja’s Twist (http://www.yogajournal.com/pose/bharadvaja-s-twist/)
Bharadvajasana I (http://www.yogajournal.com/pose/bharadvaja-s-twist/)
This gentle twist is a tonic for the spine and the abdominal organs.
http://www.yogajournal.com/category/poses/yoga-by-benefit/back-pain/ 11-06-2016
(http://www.yogajournal.com/pose/bow-pose/)
(http://www.yogajournal.com/pose/bow-pose/)
Bow Pose (http://www.yogajournal.com/pose/bow-pose/)
Dhanurasana (http://www.yogajournal.com/pose/bow-pose/)
Bend back into the shape of a bow to feel energetically locked, loaded, and ready to take aim.
(http://www.yogajournal.com/pose/bridge-pose/)
(http://www.yogajournal.com/pose/bridge-pose/)
Bridge Pose (http://www.yogajournal.com/pose/bridge-pose/)
Setu Bandha Sarvangasana (http://www.yogajournal.com/pose/bridge-pose/)
Bridge Pose can be whatever you need—energizing, rejuvenating, or luxuriously restorative.
(http://www.yogajournal.com/pose/camel-pose/)
(http://www.yogajournal.com/pose/camel-pose/)
Camel Pose (http://www.yogajournal.com/pose/camel-pose/)
Ustrasana (http://www.yogajournal.com/pose/camel-pose/)
Bump up your energy by bending back into Camel Pose.
(http://www.yogajournal.com/pose/cat-pose/)
(http://www.yogajournal.com/pose/cat-pose/)
Cat Pose (http://www.yogajournal.com/pose/cat-pose/)
Marjaryasana (http://www.yogajournal.com/pose/cat-pose/)
This pose provides a gentle massage to the spine and belly organs.
(http://www.yogajournal.com/pose/cow-pose/) (http://www.yogajournal.com/pose/cow-pose/)
Cow Pose (http://www.yogajournal.com/pose/cow-pose/)
Bitilasana (http://www.yogajournal.com/pose/cow-pose/)
Cow Pose is an easy, gentle way to warm up the spine.
(http://www.yogajournal.com/pose/dolphin-pose/)
Dolphin Pose (http://www.yogajournal.com/pose/dolphin-pose/)
Dolphin pose strengthens the core, arms, and legs, while also nicely opening the shoulders.
(http://www.yogajournal.com/pose/downward-facing-dog/)
(http://www.yogajournal.com/pose/downward-facing-dog/)
Downward-Facing Dog (http://www.yogajournal.com/pose/downward-facing-dog/)
Adho Mukha Svanasana (http://www.yogajournal.com/pose/downward-facing-dog/)
Deservedly one of yoga’s most widely recognized yoga poses, Adho Mukha Svanasana, offer the ultimate all-over, rejuvenating stretch.
(http://www.yogajournal.com/pose/eagle-pose/)
(http://www.yogajournal.com/pose/eagle-pose/)
Eagle Pose (http://www.yogajournal.com/pose/eagle-pose/)
Garudasana (http://www.yogajournal.com/pose/eagle-pose/)
You need strength, flexibility, and endurance, and unwavering concentration for Eagle Pose.
(http://www.yogajournal.com/pose/extended-side-angle-pose/)
(http://www.yogajournal.com/pose/extended-side-angle-pose/)
Extended Side Angle Pose (http://www.yogajournal.com/pose/extended-side-angle-pose/)
Utthita Parsvakonasana (http://www.yogajournal.com/pose/extended-side-angle-pose/)
Find length in your side body, from your heel to your fingertips with Extended Side Angle Pose.
(http://www.yogajournal.com/pose/extended-triangle-pose/)
(http://www.yogajournal.com/pose/extended-triangle-pose/)
Extended Triangle Pose (http://www.yogajournal.com/pose/extended-triangle-pose/)
Utthita Trikonasana (http://www.yogajournal.com/pose/extended-triangle-pose/)
Extended Triangle Pose is the quintessential standing pose in many styles of yoga.
(http://www.yogajournal.com/pose/fire-log-pose/)
(http://www.yogajournal.com/pose/fire-log-pose/)
Fire Log Pose (http://www.yogajournal.com/pose/fire-log-pose/)
Agnistambhasana (http://www.yogajournal.com/pose/fire-log-pose/)
The Fire Log Pose stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
(http://www.yogajournal.com/pose/fish-pose/)
(http://www.yogajournal.com/pose/fish-pose/)
Fish Pose (http://www.yogajournal.com/pose/fish-pose/)
Matsyasana (http://www.yogajournal.com/pose/fish-pose/)
It is said that if you perform the fish pose in water, you will be able to float like a fish.
(http://www.yogajournal.com/pose/half-lord-of-the-fishes-pose/)
(http://www.yogajournal.com/pose/half-lord-of-the-fishes-pose/)
Half Lord of the Fishes Pose (http://www.yogajournal.com/pose/half-lord-of-the-fishes-pose/)
Ardha Matsyendrasana (http://www.yogajournal.com/pose/half-lord-of-the-fishes-pose/)
Half Lord of the Fishes pose energizes the spine and stimulates the digestive fire.
(http://www.yogajournal.com/pose/half-moon-pose/)
(http://www.yogajournal.com/pose/half-moon-pose/)
Half Moon Pose (http://www.yogajournal.com/pose/half-moon-pose/)
Ardha Chandrasana (http://www.yogajournal.com/pose/half-moon-pose/)
Say hello to leg and ankle strength as you seek stability and extend into this balancing pose, Half Moon Pose.
(http://www.yogajournal.com/pose/legs-up-the-wall-pose/)
(http://www.yogajournal.com/pose/legs-up-the-wall-pose/)
Legs-Up-the-Wall Pose (http://www.yogajournal.com/pose/legs-up-the-wall-pose/)
Viparita Karani (http://www.yogajournal.com/pose/legs-up-the-wall-pose/)
There’s a general consensus among modern yogis that Viparita Karani or Legs-Up-The-Wall Pose may have the power to cure whatever ails you.
(http://www.yogajournal.com/pose/locust-pose/)
(http://www.yogajournal.com/pose/locust-pose/)
Locust Pose (http://www.yogajournal.com/pose/locust-pose/)
Salabhasana (http://www.yogajournal.com/pose/locust-pose/)
Salabhasana or Locust Pose effectively preps beginners for deeper backbends, strengthening the back of the torso, legs, and arms.
(http://www.yogajournal.com/pose/marichi-s-pose/)
(http://www.yogajournal.com/pose/marichi-s-pose/)
Marichi’s Pose (http://www.yogajournal.com/pose/marichi-s-pose/)
Marichyasana III (http://www.yogajournal.com/pose/marichi-s-pose/)
Sometimes called the Sage’s Pose, Marichi’s Pose is a wise addition to any practice.
(http://www.yogajournal.com/pose/plow-pose/)
(http://www.yogajournal.com/pose/plow-pose/)
Plow Pose (http://www.yogajournal.com/pose/plow-pose/)
Halasana (http://www.yogajournal.com/pose/plow-pose/)
Plow Pose reduces backache and can help you get to sleep.
(http://www.yogajournal.com/pose/reclining-big-toe-pose/)
(http://www.yogajournal.com/pose/reclining-big-toe-pose/)
Reclining Hand-to-Big-Toe Pose (http://www.yogajournal.com/pose/reclining-big-toe-pose/)
Supta Padangusthasana (http://www.yogajournal.com/pose/reclining-big-toe-pose/)
Oh, your aching back? Or maybe you can’t crack those tight hamstrings. Supta Padangusthasana or Reclining Hand-to-Big-Toe Pose is for you.
(http://www.yogajournal.com/pose/revolved-head-to-knee-pose/)
(http://www.yogajournal.com/pose/revolved-head-to-knee-pose/)
Revolved Head-to-Knee Pose (http://www.yogajournal.com/pose/revolved-head-to-knee-pose/)
Parivrtta Janu Sirsasana (http://www.yogajournal.com/pose/revolved-head-to-knee-pose/)
This twisting variation of Janu Sirsasana takes the classic forward bend to the next level of release.
(http://www.yogajournal.com/pose/revolved-side-angle-pose/) (http://www.yogajournal.com/pose/revolved-side
-angle-pose/)
Revolved Side Angle Pose (http://www.yogajournal.com/pose/revolved-side-angle-pose/)
Parivrtta Parsvakonasana (http://www.yogajournal.com/pose/revolved-side-angle-pose/)
This revolved variation of Utthita Parsvakonasana requires a lot of flexibility to twist so deeply and ground the back heel.
(http://www.yogajournal.com/pose/revolved-triangle-pose/)
(http://www.yogajournal.com/pose/revolved-triangle-pose/)
Revolved Triangle Pose (http://www.yogajournal.com/pose/revolved-triangle-pose/)
Parivrtta Trikonasana (http://www.yogajournal.com/pose/revolved-triangle-pose/)

A counterpose to Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.
(http://www.yogajournal.com/pose/sphinx-pose/)
Sphinx Pose (http://www.yogajournal.com/pose/sphinx-pose/)
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.
(http://www.yogajournal.com/pose/staff-pose/)
(http://www.yogajournal.com/pose/staff-pose/)
Staff Pose (http://www.yogajournal.com/pose/staff-pose/)
Dandasana (http://www.yogajournal.com/pose/staff-pose/)
It might look straightforward, but there’s more to Staff Pose than meets the eye.
(http://www.yogajournal.com/pose/upward-bow-or-wheel-pose/)
(http://www.yogajournal.com/pose/upward-bow-or-wheel-pose/)
Upward Bow (Wheel) Pose (http://www.yogajournal.com/pose/upward-bow-or-wheel-pose/)
Urdhva Dhanurasana (http://www.yogajournal.com/pose/upward-bow-or-wheel-pose/)
Need an energy boost? Urdhva Dhanurasana can help—and strengthen your arms, legs, abdomen, and spine in the process.
(http://www.yogajournal.com/pose/upward-salute/)
(http://www.yogajournal.com/pose/upward-salute/)
Upward Salute (http://www.yogajournal.com/pose/upward-salute/)
Urdhva Hastasana (http://www.yogajournal.com/pose/upward-salute/)
Urdhva Hastasana literally translates to “Raised Hands Pose,” but it is also sometimes called Talasana, the Palm Tree Pose (tala = palm tree).
(http://www.yogajournal.com/pose/warrior-ii-pose/)
(http://www.yogajournal.com/pose/warrior-ii-pose/)
Warrior II Pose (http://www.yogajournal.com/pose/warrior-ii-pose/)
Virabhadrasana II (http://www.yogajournal.com/pose/warrior-ii-pose/)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
(http://www.yogajournal.com/pose/wide-legged-forward-bend/)
(http://www.yogajournal.com/pose/wide-legged-forward-bend/)
Wide-Legged Forward Bend (http://www.yogajournal.com/pose/wide-legged-forward-bend/)
Prasarita Padottanasana (http://www.yogajournal.com/pose/wide-legged-forward-bend/)
Open wide into Prasarita Padottanasana I to increase flexibility by leaps and bounds.
Recently Added In Yoga For Back Pain
(http://www.yogajournal.com/slideshow/5-modifications-students-low-back-pain/)
(http://www.yogajournal.com/slideshow/5-modifications-students-low-back-pain/)
5 Modifications for Students with Low Back Pain (http://www.yogajournal.com/slideshow/5-modifications-

students-low-back-pain/)
No one should have to suffer through a yoga class when their low back is acting up. Fortunately, there are many different, creative ways to play with props and modify asanas to free the low
back from pain.
(http://www.yogajournal.com/slideshow/mobility-flexibility-back-fascia-flow/)
Free Your Back Body Like Never Before: A Flow for Your Fascia
Do you practice yoga regularly but somehow still feel “stuck” in certain spots? Senior Yoga Medicine teacher Allison Candelaria created this fascia-freeing flow to find more mobility in the
backside of your body.
(http://www.yogajournal.com/slideshow/yoga-sequence-target-sources-back-pain/)
(http://www.yogajournal.com/slideshow/yoga-sequence-target-sources-back-pain/)
A Yoga Sequence to Target Sources of Back Pain (http://www.yogajournal.com/slideshow/yoga-sequence-

target-sources-back-pain/)
While yoga can often be a quick fix, these postures will help to methodically alleviate the root cause of back pain.
(http://www.yogajournal.com/slideshow/core-awakening-sun-salutation-for-lower-back/)
(http://www.yogajournal.com/slideshow/core-awakening-sun-salutation-for-lower-back/)
A Core-Awakening Sun Salutation for Lower Back Support (http://www.yogajournal.com/slideshow/core-

awakening-sun-salutation-for-lower-back/)
Start to ease lower back discomfort and counteract the effects of too much sitting by swapping some of your standard Surya Namaskars for this core-focused variation.
(http://www.yogajournal.com/article/anatomy-yoga-practice/ease-low-back-pain-3-subtle-ways-stabilize-sacrum/)
(http://www.yogajournal.com/article/anatomy-yoga-practice/ease-low-back-pain-3-subtle-ways-stabilize-sacrum/)
Ease Low Back Pain: 3 Subtle Ways To Stabilize the Sacrum (http://www.yogajournal.com/article/anatomy-
yoga-practice/ease-low-back-pain-3-subtle-ways-stabilize-sacrum/)
Got low back pain? Adopt these three slow, subtle yoga strategies from Tias Little to get more relief out of each practice.
(http://www.yogajournal.com/video/video/vinyasa-101-fundamentals-flow/)
(http://www.yogajournal.com/video/video/vinyasa-101-fundamentals-flow/)
Vinyasa 101: The Power of Precise Alignment (http://www.yogajournal.com/video/video/vinyasa-101-

fundamentals-flow/)
This video from our essential guide to vinyasa yoga reveals how one student with scoliosis corrected her hypermobility and deepened her practice through strong alignment.
(http://www.yogajournal.com/slideshow/ease-shoulder-lower-back-tension-yoga-poses-fascial-release/)
(http://www.yogajournal.com/slideshow/ease-shoulder-lower-back-tension-yoga-poses-fascial-release/)
Ease Lower Back + Shoulder Tension with Fascial Work (http://www.yogajournal.com/slideshow/ease-

shoulder-lower-back-tension-yoga-poses-fascial-release/)
Release tension and pain by working with your tissue. Bo Forbes shows you how to target hotspots in the shoulders and lower back.
(http://www.yogajournal.com/poses/anatomy/back/ask-expert-poses-prevent-lower-back-pain/)
Ask the Expert: Which Yoga Poses Prevent Lower-Back Pain?

Answers to your questions about detoxifying yoga, back pain, digestive distress, and more. I switched to a standing desk, but […]
(http://www.yogajournal.com/video/video/reclining-hand-to-big-toe-pose/)
(http://www.yogajournal.com/video/video/reclining-hand-to-big-toe-pose/)
Watch + Learn: Reclining Hand-to-Big-Toe Pose (http://www.yogajournal.com/video/video/reclining-hand-

to-big-toe-pose/)
Jason Crandell narrates this video demonstration of Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana).
(http://www.yogajournal.com/video/video/hip-enough/)
(http://www.yogajournal.com/video/video/hip-enough/)
Open-Your-Hips Flow Video (http://www.yogajournal.com/video/video/hip-enough/)

Stephanie Snyder’s video sequence can ease back pain and clear negative emotions by releasing your hips.
(http://www.yogajournal.com/video/video/standing-thigh-stretch/)
(http://www.yogajournal.com/video/video/standing-thigh-stretch/)
Work It: Standing Thigh Stretch (http://www.yogajournal.com/video/video/standing-thigh-stretch/)

This pose stretches the hip and leg muscles that get tight from sitting all day, causing tension in the lower back.
(http://www.yogajournal.com/video/video/standing-and-backbending-sequence/)
(http://www.yogajournal.com/video/video/standing-and-backbending-sequence/)
Standing and Backbending Sequence (http://www.yogajournal.com/video/video/standing-and-backbending-

sequence/)
This sequence, created by Sianna Sherman, will open the hips and low back, and get energy moving through channels related […]
(http://www.yogajournal.com/video/video/easy-pose/)
(http://www.yogajournal.com/video/video/easy-pose/)
Watch + Learn: Easy Pose (http://www.yogajournal.com/video/video/easy-pose/)

In this video, learn the actions needed to sit in Sukhasana with a relaxed but alert state of mind.
(http://www.yogajournal.com/video/video/back-in-action/)
(http://www.yogajournal.com/video/video/back-in-action/)
Back in Action (http://www.yogajournal.com/video/video/back-in-action/)

Strengthen the back body with this sequence of backbends leading up to Urdhva Dhanurasana.
(http://www.yogajournal.com/video/video/down-to-earth/)
(http://www.yogajournal.com/video/video/down-to-earth/)
Get Down to Earth to Let Go (http://www.yogajournal.com/video/video/down-to-earth/)

Let go of tension with this floor-based sequence that relieves tightness in the neck, back, hips, and hamstrings.
1 2 (http://www.yogajournal.com/category/poses/yoga-by-benefit/back-pain/page/2/)
3 (http://www.yogajournal.com/category/poses/yoga-by-benefit/back-pain/page/3/)
YOGA FOR BACK PAIN
4 (http://www.yogajournal.com/category/poses/yoga-by-benefit/back-pain/page/4/)
Yoga by Benefit » (http://www.yogajournal.com/category/poses/yoga-by-benefit/back-pain/page/2/) >

(http://www.yogajournal.com/category/yoga-by-benefit/)
Yoga for Back Pain v
(http://www.yogajournal.com/category/yoga-by-benefit/back-pain/)
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(http://www.yogajournal.com/category/yoga-by-benefit/anxiety/)
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(http://www.yogajournal.com/category/yoga-by-benefit/calm/)
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(http://www.yogajournal.com/category/yoga-by-benefit/carpal-tunnel-syndrome/)
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(http://www.yogajournal.com/category/yoga-by-benefit/depression/)
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(http://www.yogajournal.com/category/yoga-by-benefit/digestion/)
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(http://www.yogajournal.com/category/yoga-by-benefit/energy/)
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(http://www.yogajournal.com/category/yoga-by-benefit/fatigue/)
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(http://www.yogajournal.com/category/yoga-by-benefit/osteoporosis/)
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Yoga for Back Pain Page 1 of 25

Yoga for Back Pain

Release tight muscles (http://www.yogajournal.com/article/practice-section/back-on-track/)in your back

Parivrtta Trikonasana (http://www.yogajournal.com/pose/revolved-triangle-pose/)

Recently Added In Yoga For Back Pain

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A Core-Awakening Sun Salutation for Lower Back Support (http://www.yogajournal.com/slideshow/core-

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Ask the Expert: Which Yoga Poses Prevent Lower-Back Pain?

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Yoga by Benefit » (http://www.yogajournal.com/category/poses/yoga-by-benefit/back-pain/page/2/) >

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