Yoga poses can help with back pain and other issues, but they are not meant to be used as a substitute for medical care. It is important for yoga teachers to be able to identify red flags and refer students for proper medical care when needed.
Begin in all-fours position with wrists under shoulders and knees under hips.
Janu Sirsasana
Janu Sirsasana, or Head-to-Knee Pose is a seated forward bend that offers many benefits to the body. It stretches the spine, improves digestion, stimulates the liver, kidneys and pancreas and is beneficial for those with low back pain. It also helps reduce anxiety and fatigue.
In yoga, the pose symbolizes humility and surrender and encourages us to let go of our ego and attachment to things in life. It can also help reduce menstrual cramps and relieves heaviness in the abdomen. It also brings fresh blood to the diaphragm and improves breathing.
Beginners should be careful when performing this pose, especially if they have a hernia or slipped disc or have a back injury or chronic knee problems. Those with these issues should practice this pose under the guidance of a teacher to avoid injury. Become a member today to get access to our exclusive pose library that blends expert insights from top teachers with video instruction, anatomy know-how, variations and more for 50+ poses including Revolved Head-to-Knee Pose!
Child’s Pose
Child’s Pose is a restorative pose meant to calm and relax the body. It is often used at the end of a yoga session or as a pause in between more active poses. It is also beneficial as a way to prepare the mind and body for more difficult poses.
This pose is a gentle stretch that relieves tension in the lower back, pelvis, hips, knees and ankles. It also opens the shoulders and stretches the trapezius muscles. The oblique muscles (internal and external) that run along the sides of the torso are also stretched in this pose.
Child’s Pose is a safe and effective pose for most people of all fitness levels. However, it’s important to listen to the body and only stay in the pose as long as it is comfortable. Modifying the position of the legs and adding support can make this pose even more effective. For example, some practitioners find it helpful to spread their knees wider to take pressure off of their ankles.
Pyramid Pose
Parsvottanasana, also known as Pyramid Pose, is a forward bend that strengthens the legs and hips. It helps build a strong balance between the opposite sides of the body and is often used as preparation for backbends, inversions, and twists.
To perform this pose, start in Mountain Pose (Tadasana) with your feet a little wider than hip-distance apart. Then, extend your arms to the side and lift them up extending your spine. Then, move your shoulders back so that the torso becomes long.
This pose is a great stretch for the chest, shoulder, and neck. It also improves the balance and focus of the mind-body connection and promotes a deeper breathing practice. If you are unable to reach the floor with your hands, you can rest them on blocks. For those with advanced spinal conditions like herniated disks, scoliosis or kyphosis, this pose should not be practiced. It is also not suitable for pregnant women.
Urdhva Hastasana
Urdhva Hastasana or Upward Salute Pose, is a fundamental standing posture that can be practiced any time of the day. This pose is a foundation for more advanced yoga poses such as Adho Mukha Svanasana (Downward Facing Dog), and Vrksasana (Tree Pose). It also helps improve the balance, posture, and core strength of the body.
This pose opens the chest, which enhances lung capacity and stretches the shoulders. It also relaxes back muscles and helps relieve backache. It strengthens the arms and core, resulting in a toned body.
This is an energizing and uplifting yoga posture that is beneficial for people with fatigue and anxiety. It can be done first thing in the morning or after long periods of sitting to energize the body. It also helps to relieve back pain by improving blood circulation in the spine, shoulders, and neck. It can also help improve digestion and balance the thyroxine levels in the body.