5 Best Yoga asanas to fix back pain

5 Best Yoga asanas to fix back pain

We are going to learn and explore yoga asanas which are really helpful for back pain injuries and treatment.

Most of the adults, age higher than 25 years experience back pain. Unfit body, lack of exercise and lifestyle of which has lack of physical activities lead to back pain. Another case, so much of load and stress on spinal cord due to weight lifting can also cause back pain.

Back pain is serious. It directly affects the spinal cord. It must be cured.

Lower back pain is happened by strain/injury  to a muscle and sprain. Common causes are over lifting, improper posture, lack of regular exercises, fracture, disk malfunction, arthritis etc.

In india, over more than 10 million cases are there in year of severe back pain

American spend approximately USD 50 Billion on back pain relief according to agency of the health care policy and research (vol 1, issue 1). One half of the americans having back pain effect each year according to Subacute and Chronic Low Back Pain: Clinical Symptoms.

Several remedies available to cure back pain. There are lower back exercises available for this as well. Yoga asana is one of it and most powerful from our experiences. Yoga asana are best choice for removal of back pain. There are various yoga poses for back pain. According to ease it should be practiced daily.

We have outlined best yoga asanas for the back pain as per under.



  • Bhujanga asana (Cobra pose)


How to do bhujangasana in easy steps

Steps to do bhujangasana

  1. Lie down on your stomach on your yoga mat. Locate your hand side by side. Bring your hands forward and keep your palm on the floor.
  2. Put your chin on the floor in touching position. Forehead resting on the floor/ground.
  3. Keep 1 or 1.5 feet distance between your legs.
  4. On inhalation, taking deep breathe, raise your head slowly, also raise chest and abdomen slowly but keep navel on the floor. Make both arms straight by stretching back.
  5. On the above position, keep yourself in 15-30 seconds, focus on each vertebra of spine. Keep breathing normally.
  6. On the exhalation, bring your head, chest and abdomen towards the floor slowly and rest your forehead on the floor.
  7. Repeat this for new 5 minute.

When not do bhujangasan?

  1. During pregnancy.
  2. Severe pain in wrist or fracture in wrist
  3. During surgery of herneia.


  • Balasana (chid pose)

Easy steps of Balasana (child pose)

  1. Sit into Vajrasana. Erect your spinal cord. Place your hands open on thighs.
  2. Close your eyes. Take a deep breathe.
  3. On exhalation, raise your hands upward, move down your trunk towards floor while while buttock need to remain on legs.
  4. Rest your forehead on the floor, lie down hands entirely on the floor, eyes remains close.
  5. Do normal breathing and keep this position as per your comfort.
  6. Inhale deep breathe and  raise trunk and both hands very slowly towards initial position. Focus on the entire spinal cord during the trunk movements.

When not to do Balasana

  1. During the pregnancy, acute pain on both legs and hernia.

Adho mukha savasana (Downward dog pose)

How to do adho mukha savasana in few easy steps

  1. Start with vajrasasna. Keep remain your knees on the floor but move forward your trunk and place your both hand palms on the floor.
  2. Take deep breathe. Raise your forehead above and place your spinal cord in arch posture.
  3. On exhalation rise the knee from the floor, stretch your arm onwards to stretch the trunk, forehead towards floor.
  4. Lift your thighs and sitting bones upward and form a natural curve of spinal cord.
  5. Take normal breathe and be there in this pose as per your comfort.
  6. On inhalation, move again into the initial pose.


  • Ustrasana (Camel Pose)


Best way to do Ustrasana (camel pose)  in easy steps:

  1. Sit in varjrasana and put your hands on hips/knees. Raise the hips/thighs upward such that knees and shoulder in line.
  2. Now inhale deeply, raise your both hands upward over head.
  3. On exhale, move your hands towards your feet while spinal must be in arch mode.
  4. Touch your feet with hands and do normal breathing.
  5. Remain in this position about 30 to 60 seconds. Do this ustrasana for 2-3 minute.


  • Pada Hastasana (Standing forward bend pose)


Way to do Pad Hastasana (Standing forward bend pose)

  1. Place yourself in standing position with feet together.
  2. On Inhale, move your arms above your heads, stretch as much as possible.
  3. On Exhale, bend your  back towards feet from hips and back must be straight.
  4. Slowly, touch your feet with your hands, keep your legs straight as much as possible.
  5. Try to move your head to touch your feet but if not possible then try as much as possible but do not force your head to touch your feet, it should be done smoothly.
  6. Inhale, move your back and hand upward to bring them in initial position.
  7. Do it this pad hastasana for 3-5 minute.



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