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Updated by Vaishnavi Kumar on Sep 03, 2023
Headline for 10 Simple Yoga Asanas for Back Pain
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10 Simple Yoga Asanas for Back Pain

Troubled because of back pain? What could possibly be more effective to relieve you than an age-old practice? Here's a list of yoga asanas that are simple and helpful for addressing back pain!



  1. Begin on your hands and knees — with your palms separated shoulder distance apart, fingers spread wide, and your knees and feet separated hip distance apart. Relax the tops of your feet down on the mat.
  2. Keep your shoulders directly over your wrists and your hips over your knees. Keep your gaze slightly forward of your fingertips.
  3. Exhale and begin to round your spine and send your gaze to your belly button. Scoop your tailbone under and hug your abdominal muscles in toward your spine.
  4. Press down firmly through the palms of your hands and lift the upper back as you can.


  1. Sit on the floor with your legs stretched out in front of you. Bend your knees and bring them toward your left hip, such that the weight of your body is now resting on your right buttock. The inner side of your left ankle should now be able to rest on the arch of your right foot.
  2. Inhale slowly and stretch your spine to lengthen it as much as possible. Then, exhale slowly and twist your upper trunk to the maximum extent possible. You may keep your right hand on the floor and your left hand will rest on the outer part of the thigh of your right leg.
  3. Now, with a slight bend in the upper part of your back, twist around your backbone and feel its effects from your lower back to the tip of your head. Turning your head, look out over the shoulder on your right. Remain in this pose for a minute.


  1. Start with mountain pose asana.
  2. Inhale and palms facing each other, raise the hands above the head, shoulder width apart. Relax your arms and shoulders.
  3. Exhale bend your knees sit the chair position you feel comfortable then extend the pose. Your hips did not go below knees.
  4. Finish this pose by inhaling. Straighten the legs then exhale. The arms are down the sides. Go to mountain pose and finish this asana.

Setu Bandha Sarvangasana

Setu Bandha Sarvangasana
  1. Position yourself on the floor.Twist the knees and place the feet resting on the floor.
  2. Exhale and, press the arms and inner feet dynamically in the floor, press on the tailbone up and to ward the pubis, firm buttocks, and pick up buttocks sour the floor. Keep the hands below the pelvis and widen from side to side arms to assist hang about the top of the shoulders.
  3. Elevate the butt until your thighs are horizontal. Keep the knees straight above the heels, and forward push it, not here from hips, and elongate the tailbone on the way to backs of knees.

Adho Mukha Svanasana

Adho Mukha Svanasana
  1. Sit on all four limbs.
  2. As you breath out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body.
  3. Keep your hands at shoulder width, feet at hip width and parallel to each other. Toes point straight ahead. Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms.
  4. Hold the downward dog pose and take long deep breaths. Look towards the navel. Exhale.


  1. Sit down and stretch your legs out ahead, in front of you.
  2. Cross your shins and widen your knees and bend your knees and fold your legs towards your torso
  3. Sit with your pelvis in a neutral position. To do this, press your hands against the floor and lift your sitting bones a bit. Try to hang in there for a breath or two and then slowly lower yourself back on to the floor.
  4. Balance your tail bone and pubic bone in such a way that they are equidistant from the ground.
  5. Place your hands on your knees, palm down and lengthen your tailbone towards the floor.

Uttana Shishosana

Uttana Shishosana
  1. Start the pose by being on all fours. Now using your hands walk forward slowly and lower your chest towards the floor.
  2. Exhale and drop your buttocks downward till it reaches halfway to your feet. Ensure that your arms are straight and hands are still touching the floor while doing so. Your arms should not be hitting the ground at all.
  3. Move your head forward slowly until your forehead touches the floor. While doing this arch your back towards the floor. Your arms should now be resting on the floor in front of you. Push your hips back now and stretch (lengthen) your spine.


  1. Squat on the floor and keep your feet flat on the floor.
  2. Now separate your thighs gently. Separate them wide enough to lean your torso into it. Your torso should fit in snugly. Join your hands in a salutation as you press your elbows against your inner knees. This will press against your front torso and lengthen it further.
  3. In the next step, press your inner thighs against your torso. Put your arms beyond the folded legs and press your shins into your armpits. Try clasping your ankles or your heels. This helps the torso lengthen and stretch further.

Ardha Matsyendrasana

Ardha Matsyendrasana
  1. Start with the staff pose. Then, bend your right knee.
  2. Place your right foot outer of your left thigh closely to your hip comfortable for you at that time your lap should point the upper limit. At the back, place your right hand at that time the hand is very closely to your body. This hand's fingers facing you.
  3. Covering your left arm approximately your right knee. And hold the thigh to the torso.


  1. Stand straight with your heels a little distance.
  2. Raise your both hands and joined your two hands fingers.
  3. Extend the shoulders blades and a little bend towards the back after release slowly.
  4. Keep your head in a straight line with the middle of your pelvis, and also keep your chin floors parallel. Keep this position for 30 minutes.