5 Best Yoga Asanas for Relieving Back Pain-Ketsha

Yoga is the fountain of youth. You’re only as young as your spine is flexible

Are you tired of those persistent backaches that seem to haunt you daily? You’re not alone. Back pain is a widespread concern that often stems from our modern way of life, characterized by poor posture, sedentary habits, and the stresses we bear. The good news is that you can find relief right at home through the healing power of yoga.

Yoga, a holistic practice that melds the body, mind, and emotions, can be a game-changer in your quest for a pain-free back. By targeting the root causes of your discomfort, these yoga asanas (postures) offer not only relief but also the promise of a pain-free future. In this blog, we’ll explore five accessible yoga asanas that can transform your back pain into a thing of the past.

1. Hasta Pada Angushthasana

This asana, aptly named ‘Hand to Toe Pose,’ provides a soothing stretch to those aching lower back muscles. It’s the perfect antidote to the tension built up in this area. 

How to Perform : 

  • Begin by lying on your left side, with your body fully stretched out.
  • Extend your arms overhead and rest your right arm on top of your left arm.
  • Place your right foot on top of your left foot, ensuring they align comfortably.
  • Raise your right leg and arm as high as they can go without bending them. Imagine forming a 45-degree angle with the floor.
  • Gently reach for your right big toe with your right hand, making sure to keep your knee straight.
  • Hold this position for a few deep breaths, relishing the gentle stretch.
  • Slowly lower your right arm and leg, releasing any tension.

  • Now, it’s time to switch to the other side. Simply roll over and repeat the same steps with your left arm and leg.


  • Hastapadangushthasana offers an intense stretch to the lower back muscles, relieving tension in the area.
  • It improves the flexibility of the posterior muscles and adds suppleness to your spine.
  • Regular practice can help alleviate pain caused by muscle stiffness and inflammation.

2. Bhujangasana (Cobra Pose):

Also known as the ‘Cobra Pose,’ this asana can work wonders for your spine. It’s an intense pose that tones up the deep muscles of your spinal column and trunk.

How to Perform: 

  • Start by lying on your belly with your feet hip-distance apart and your hands positioned beside your ribs.
  • Extend your big toes straight back and engage your quadriceps by pressing down with all ten toenails.
  • Rotate your inner thighs upward to widen the lower back.
  • Gently press down with your hands as you begin to lift your head and chest, rolling your shoulders back and down.
  • Maintain a long neck and focus on raising your sternum rather than lifting your chin.
  • Straighten your arms while ensuring your shoulders remain relaxed and away from your ears. It’s okay to maintain a slight bend in your elbows.
  • When you’re ready to exit the pose, release and lower your body back to the mat.


  • Bhujangasana works wonders for the spine, toning up the deep muscles of the spinal column and trunk.
  • It stimulates the spinal nerves and helps to correct minor displacements of the vertebrae.
  • This posture stretches the torso, shoulders, neck, and back, offering relief from discomfort.

3. Vakrasana (Twisting Pose)

This posture, also called ‘Twisting Pose,’ is excellent for releasing stiffness in your back muscles and vertebrae. Regular practice can help correct your posture and alleviate lower back pain, especially if you spend long hours sitting or slouching. The twisting motion helps restore flexibility and strength to your spine.

How to Perform: 

  • Begin in Dandasana, a seated position with your legs extended in front of you. Take a few moments to breathe deeply, lengthening your spine and relaxing your entire body.
  • Next, draw your left knee towards your chest and hold it for a few breaths. Gently lift your left foot and place it on the outside of your right knee.
  • Now, it’s time to initiate a twist. Rotate your upper body to the left while positioning your right elbow on the outside of your bent left knee, with your hand resting on the floor near your right knee. Remember that your twist should correspond to the direction of the bent knee; in this case, the left knee is bent, and your body is twisting to the left.
  • Utilizing the support of your right elbow, take a deep breath and maximize the twist in your upper body, facing the wall behind you. To help maintain balance, place your left hand as close as possible to your lower back.
  • With each exhalation, lift your spine and deepen the twist, aiming to align your neck and shoulders parallel to the wall on your left.
  • Once you’ve held the pose, release it and return to Dandasana, the initial seated position. Take a few breaths to relax.
  • Now, maintain the same knee position with your left knee bent. However, this time, twist your body to the right. Place both palms on the floor behind you near your lower back and attempt to turn your gaze as far to the right as you comfortably can.
  • Repeat the same sequence with your right knee. Start with a twist to the right, and then release. Finally, continue the pose with your upper body twisted to the left.
  • This sequence of movements helps to promote spinal flexibility and balance while providing a gentle stretch for the back and core muscles.


  • Vakrasana is excellent for releasing stiffness in the back muscles and vertebrae.
  • Regular practice can correct posture issues and relieve lower back pain, especially if you sit for extended periods or in a slouched position.

4. Yastikasana (Stick Pose):

Often referred to as the ‘Stick Pose,’ Yastikasana may look simple but is highly effective in managing lower back pain. The slow, continuous movements and the focus on proper breathing can improve your emotional well-being and relieve stress that may be exacerbating your back pain.

How to Perform:

  • Lie on your back with your legs fully extended and feet together.
  • Keep your hands at your sides, palms facing downwards.
  • Slowly inhale as you raise both your hands straight up behind you on the ground.
  • Simultaneously, stretch both your toes downward away from your body.
  • You should feel your upper body stretching upwards and your lower body stretching downwards.
  • Maintain this stretch for about 6 seconds while holding your breath.
  • Exhale as you relax your hands and toes, but do not return to the starting position.


  • Yastikasana, also known as the ‘Stick Pose,’ helps manage lower back pain effectively.
  • Its slow, continuous movements and focus on proper breathing can improve the emotional aspect of back pain by reducing stress, anxiety, and depression

5. Pawanmuktasana ( Wind-Relieving Pose )

Pavanmuktasana, also known as the ‘Wind-Relieving Pose,’ is a yoga posture that offers several benefits, including stretching your back and hamstring muscles while promoting better mobility and comfort.

How to Perform:

  • Start by lying flat on your back, ideally on a yoga mat or a comfortable surface.
  • As you exhale, slowly lift your legs to a 90-degree angle from the floor while inhaling.
  • Bend both of your legs at the knees, bringing your thighs close to your abdomen. Keep your knees and ankles together during this movement.
  • Encircle your knees with both of your arms, clasping your hands so that you hold opposite elbows.
  • Gently bend your neck and place your chin on your knees.
  • Maintain this asana and breathe normally while holding the posture.


  • Promotes Neck and Back Stretching.
  • Tenses Abdominal Muscles and Compresses Internal Organs, Enhancing Blood Circulation and Nerve Stimulation.
  • Alleviates Abdominal Discomfort by Releasing Trapped Gases in the Large Intestine.
  • Improves Blood Circulation to Vital Internal Organs.
  • Enhances Digestive System Function.
  • Provides Relief from Constipation.
  • Strengthens Lower Back Muscles and Increases Spinal Flexibility.
  • May Help Address Issues Related to Sterility and Impotence.

It’s essential to set aside a bit of time each day for these yoga asanas and exercises, even if you’re not currently dealing with back pain. Coupled with a healthy lifestyle that’s devoid of stress, anxiety, and worry, these practices can help you stay in great shape, remain active, and find happiness.

So, make these yoga poses a part of your daily routine, and say goodbye to back pain. Your path to a pain-free and healthier life starts right now. 

Disclaimer: The content provided in this blog is for informational purposes only. Consult with a qualified yoga instructor or healthcare professional before attempting any yoga practices or exercises mentioned. Your health and safety are of utmost importance.

You May Like This