Yoga for Back Pain
These poses target the muscles and structures that support the spine — releasing tension in the lower back, strengthening the core, and improving spinal mobility. Practise gently and stop if anything causes sharp discomfort.
Cat-Cow
Marjaryasana-Bitilasana
On hands and knees, alternate between arching the back on the inhale (Cow) and rounding it on the exhale (Cat).
Child's Pose
Balasana
Kneel, big toes together, knees wide or together, fold torso forward to rest on or between the thighs, arms extended or resting alongside the body.
Happy Baby
Ananda Balasana
Lie on the back, bring knees toward armpits and grab the outer edges of the feet, gently pulling knees toward the floor.
Cobra Pose
Bhujangasana
Lie prone, hands under shoulders, press the chest forward and up with elbows slightly bent, pelvis grounded.
Supine Twist
Lying on the back, hug one knee to the chest and let it fall across the body while the same-side arm extends out, shoulders grounding.
Standing Forward Fold
Uttanasana
Hinge at the hips and fold forward over straight or softly bent legs, letting the crown of the head hang heavy.
Legs Up the Wall
Viparita Karani
Sit sideways against a wall, swing the legs up so they rest against it, and lie flat on the back with arms relaxed.
Bridge Pose
Setu Bandha Sarvangasana
Lie on the back, feet flat on the mat hip-width apart, press into the feet and lift the hips. Option to interlace hands beneath the pelvis.
Thread the Needle
On hands and knees, slide one arm under the body along the floor, dropping the shoulder and temple to the mat for a chest and shoulder stretch.
Pigeon Prep
Eka Pada Rajakapotasana Prep
From all fours or downward dog, bring one knee behind the wrist and extend the back leg, lowering the hips toward the mat. A gentler version of full pigeon.
Half Lift
Ardha Uttanasana
From a forward fold, lift the torso halfway until the spine is parallel to the floor, hands on shins or fingertips on the mat.
Supported Forward Fold
Seated forward fold supported by a bolster or folded blankets resting on the legs, allowing the torso to relax completely.