May 23, 2024, 06:07 PM IST

8 yoga asanas to help relieve back pain

Shweta Singh

Kneel on the floor, sit back on your heels, and fold forward with arms extended. Hold this position, stretching your lower back with deep breaths.


On hands and knees, inhale to arch your back (Cow) and exhale to round it (Cat). Repeat, feeling the stretch and mobilization in your spine.


From hands and knees, lift your hips to form an inverted V-shape. Keep hands and feet grounded, stretching your back and hamstrings.

Adho Mukha Svanasana

Lie on your stomach, lift your chest using your forearms, elbows under shoulders. Hold, feeling a gentle stretch in your lower back.

Salamba Bhujangasana

Lie on your stomach, hands under shoulders, and lift your chest while inhaling. Keep elbows slightly bent, extending your back, and hold.


Lie on your back, knees bent, feet hip-width apart, and lift your hips. Clasp hands under your back, holding the bridge position for a spine stretch.

Setu Bandhasana

Lie on your back, arms in a T-shape, bring knees to chest, then lower to one side. Hold, feeling the spinal twist, and then switch sides.

Supta Matsyendrasana

From tabletop, bring right knee to right wrist, extend left leg back. Lower your upper body over right leg, stretching hips and lower back, then switch sides.

Eka Pada Rajakapotasana