Yoga is a practice that promotes healthy living by connecting your body, breath, and mind. It uses postures, breathing exercises, and meditation to improve overall health. Thousands of years ago, yoga was developed as a spiritual practice. Today, most people adopt yoga as a daily routine for exercise or stress reduction.
Regardless of the reason, people from all walks of life found that practising yoga brings a sense of balance and well-being to their lives. Among its multiple advantages, yoga is recognised for relieving lower back pain and stiffness. Here are some yoga poses specifically designed to relieve lower back pain and promote overall well-being.
Apanasana; Knees-to-chest pose
Apanasana is a gentle way to restore proper flow and function to the organs of your torso. To do this pose, lie on your back and bring your knees close to your chest. Gently stretch and relax your lower back muscles while keeping your feet flexed and your whole back touching the ground. Interlock your fingers and hug your knees, then find a fixed point to look at or close your eyes and relax your neck and head. This simple yet effective pose can help reduce pain and stiffness in the lower back region.
Adho Mukha Svanasana; Downward-facing dog
Addho Mukha Svanasana is a fundamental yoga pose that you will frequently practice throughout your yoga journey. This pose involves lifting your hips upwards while forming an inverted V shape, which helps to stretch your entire back and strengthen your core muscles.
The downward dog pose is beneficial for stretching the lower body, including the hamstrings, calves, and ankles. It also strengthens the upper body, particularly your shoulders and arms, and helps develop strong abdominal muscles. Additionally, it stimulates blood flow throughout your body, as your heart is above your head, and improves circulation. Lastly, it relaxes your spine, especially the lower back.
Marjaryasana-Bitilasana; Cat-cow pose
Marjaryasana-Bitilasana, also known as the Cat-cow pose, is an excellent opening posture for a yoga flow. It not only physically warms up your body but also helps in linking your body with your breath, enabling you to centre yourself in your practice right from the beginning. It is common practice to include the cat-cow pose for a full-body stretch at the start of a yoga or Pilates class.
This pose alternates between arching and rounding the back. It warms up the back muscles, improves body awareness, calms the mind, relieves low back pain, stretches and strengthens the spine and neck, massages internal organs, and improves full body posture.
Link your movements to your breath in Cat-Cow Pose, and draw your shoulders away from your ears. Start with the Cow pose, and come into the Child’s pose to rest.
Setu Bandha Sarvangasana; Bridge pose
Setu Bandha Sarvangasana is a yoga pose that goes by the names Kandhrasana and Setu Bandhasana. This pose is a mixture of a backbend, inversion, supine neck flexion, and a heart opener. It bolsters the lower body by focusing on the ankles, thighs, glutes, and hips.
By lifting the hips off the ground in a bridge shape, the lower back muscles are strengthened, and the chest is opened. Practising this pose provides energy, improves posture, and alleviates back pain. However, it is crucial to be careful not to put too much pressure on the neck while performing this pose.
Trikonasana; Triangle pose
Trikonasana is a standing posture in Hatha Yoga. ‘Tri-kona’ means ‘Three-corners’. The final posture resembles a triangle, and in Satyananda Yoga, it’s performed as a series of five asanas in sequence.
This yoga pose helps stretch the legs and strengthen the body’s muscles. By extending the torso and reaching sideways, this pose lengthens the back muscles while building strength and stability. It activates the body’s core, which further stimulates the digestive organs, resulting in improved body metabolism. One of the benefits of practising trikonasana is that it can reduce spinal and back stiffness, thereby improving flexibility.
Supta Matsyendrasana; Reclined twist
Supta Matsyendrasana, also known as the Supine Spinal Twist, is deeply rooted in the history of yoga. It represents the connection between the fluidity of life and the flexibility sought in both body and mind.
Gently twisting your spine while lying on your back can release tension and improve spinal mobility. This pose stretches the psoas, glutes, and abdominal muscles, and lengthens the entire back and spine. It can also help improve posture over time, stimulate organs, calm the nervous system, combat fatigue, and energize the body.
It’s highly recommended to seek guidance from a certified yoga instructor if you’re a beginner or experiencing chronic pain. Regular yoga practice can transform your overall well-being and relieve discomfort.
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