6 Must-Do Yoga Asanas For Back Pain

If you’ve been suffering from recurrent back pain, these yoga asanas are a must try!¹

1. Jatara Parivartanasana

“Ja-tar-uh Par-e-var-ta-nasana” is also called the revolved abdomen pose.

Instructions

1. Lie down on the floor with legs stretched out.
2. Extend the arms to the side.
3. Bend the legs and extend the feet up toward the ceiling.
4. Roll toward the left with legs outstretched.
5. Press shoulders into the floor (especially the opposite shoulder of the side the legs are stretched toward)
6. Switch sides.
7. Repeat 3–4 times

Modification

If straight legs are too painful, bend the legs but keep the thighs perpendicular to the ceiling and the calves parallel to the floor. Roll from side to side. If you are on your period, you can bring the legs all the way down to the floor and roll again.

2. Upavista Konasana

“Oop-ah-veesh-tuh Koe-nah-sana” is also called the wide-seated forward bend.

Instructions

1. Use 2 or 3 towels folded into a square for elevation. Sit on the edge.
2. Extend the legs wide apart.
3. Press the heels into the floor while the toes point upward.
4. Bring the hands behind you and either place them on the towels with fingers facing forward or fingertips on the floor extending downward.
5. Work on keeping the spine erect by lifting up through the sides of the chest.
6. Roll the inner thighs down toward the floor.
7. Keep lifting your torso upward and draw your shoulder blades inward.

3. Paschimottanasana

“Pash-chi-moe-ta-nasana” is also called the seated forward bend.

Instructions

1. Sit on a towel or mat and extend the legs straight out in front of you.
2. Roll the chest forward and reach the arms toward your feet.
3. Grab hold of your big toe with your index and middle finger or hold the outside edges of your feet. (If your hands don’t reach, use a belt and place the belt around the balls of your feet and grab from both sides).
4. Slowly pull yourself toward your legs.
5. Chest stays lifted unless you can lower your trunk and rest your forehead on your shins.
6. Keep the thoracic spine straight and shoulder blades moving in.

Note: Don’t push yourself too hard in this pose. The main goal is to keep the spine as straight as possible as you extend forward and help ease any back pain.

4. Marichyasana

“Mar-e-chee-asana” is also called the seated twist.

Instructions

1. Sit with your legs extended in the front. Bend your right leg first so that your heel is close to your groin.
2. Bring the right hand behind you onto the towels and straighten your spine.
3. Reach the left arm up into the air and rotate from the chest toward the right side.
4. Bend the left arm at the elbow and hook your tricep to the outside of your right leg.
5. Lengthen up through the spine and turn toward the right side.

5. Bhujangasana

“Bhoo-jahn-gah-sana” is also called the cobra pose.

Instructions

1. Lie flat on your stomach, with legs straight behind you and arms to the side, tops of the feet flat on the floor.
2. Bring the arms forward and rest the forearms  on the floor.
3. Line your shoulders up with your elbows.
4. Press the palms firmly into the floor.
5. Lift the chest up so that you have a curve in your lower back.
6. Repeat 3–4 times.

Note: If there is a sharp pain in your lower back, your elbows are too close to your body; move them forward some more.

6. Shavasana

“Sha-vah-suh-nuh” is also called the corpse pose.

Instructions

1. Lie down on the floor with legs extended and arms extended down (palms facing up).
2. Let your thighs roll out to the side with your feet.
3. Place your shoulder blades flat on your back and keep the chest open.
4. Keep your palms facing up.
5. Close your eyes and breathe. Inhale and exhale deeply through the nose.

Modification

You can cross your legs while lying down as this will also alleviate some pressure in your lower back.