10 Beginner Friendly Yoga Poses to Relieve Back Pain


Yoga is an awesome and equal for everybody. The ancient Indian practice is an assortment of beautiful exercises that are of great use in case of a disease in the body. In all circumstances, Yoga stands with a practitioner in his path of personal development. Like many other diseases, Yoga also cures the issue of the back problem. For backache issues along with the yoga poses, there are several yoga courses available in IndiaOpens in a new tab., you should try it. As India is the land where ayurveda and yoga originated.

Here are some of the Yoga poses that are easy to be practiced by a beginner Yoga practitioner and are highly effective in relieving a backache.

Ardha Uttanasana (Forward fold half way)

Bending the body in the forward direction and liberating tension is one of the best ways to cure back pain. From hips to the neck, Ardha Uttanasana tones the entire upper body in an awesome way. For improving the body posture, it is a great exercise. Your feet and fingers are in touch with the ground with face downward.

Chaturanga Dandasana (Four-limbed staff pose)

Holding the body weight on toes and palms is not an easy task and needs a good amount of energy to perform this successfully. The pressure exerted on the body nurtures the spine to strengthen the back. To get the maximum benefit, make sure the whole body should be in a straight line.

Trikonasana (Triangle Pose)

Trikonasana is a great stretching of the back muscles, alongside the thighs and arms. Stretching gives space for the blood to flow freely and nurture the muscles and bones. The practice also promotes relaxation in the back, in addition to enhancing the physical strength of the body.

Spinal Twist

The name itself declares the beauty of this exercise. To practice this pose, sit on the Yoga mat with legs elongated making a right angle with the pelvis. Bend your right knees and twist the body right. During the practice, the spine gets toned and pain releases frequently.

Balasana (Child’s Pose)

Balasana is about relaxation, unwinding the tightness in the body. Although the theory of the Child’s Pose relaxation is based on mental peace, slowing down the metabolic activities in the back and a fine stretching give much-needed relief to a human body from the problem of back pain.

Viparita Karani (Leg up the wall)

Viparita Karani is a beautiful exercise that stimulates the entire body parts- especially the spine and brain. Balancing the legs by the wall promotes blood circulation in the upper parts of the body and there is a flow of energy to the dead parts of the body after a tiring work schedule.

Dhanurasana (Bow Pose)

The practice of Dhanurasana is a little challenging but comes with numerous benefits when it comes to managing the backache. Many a time, bones and muscles in the back region get tired and need to have a rigorous workout to release tension in them. Bow Pose acts as a rigidity-releasing exercise to the body parts.

Adho Mukha Svanasana (Downward-facing Dog)

Raise your hips with your palms and toes firm on the ground to feel the act of rejuvenation going on in the body. Keep the body in downward V-shape. Since this is extremely easy to perform, the asana is practiced by a huge number of patients suffering from backache.

Bitilasana (Cow Pose)

Bitilasana or Cow Pose has enormous benefits including improving body balance, stimulating blood circulation, inner relaxation, etc. But the most effective goodness of this pose can be seen in all kinds of back problems. Enjoy the assortment of fun, physical healing, relaxation with the Cow pose.

Urdhva Vrikshasana (Upward Tree Position)

One of the easiest yogic exercises to perform, Urdhva Vrikshasana is about elongating the spine and improving the body structure. The Yoga pose teaches one to remain active throughout the day, since it is the first asana of the Surya Namaskar sequence.

Hardip Koradia

Hardip Koradia is a pro health blogger with years of experience in writing resourceful articles on different health topics like alternative health, natural health, home remedies, yoga, diet, etc. His passion for health inspired him to start AyurHealthTips, a growing health blog.

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