Side Angle Pose (Utthita Parsvakonasana)
Helps stretch the spine, reducing pressure on the lower back. Strengthens the back and leg muscles.
How to do:
Stand up straight, step your right foot forward, lower your right knee to a 90 degree angle.
Place right hand on floor or on right thigh, left arm reaching over head.
Hold the position for 20-30 seconds, breathing evenly.
Switch sides and repeat.
Bridge Pose (Setu Bandhasana)
Reduces lower back pain, improves blood circulation in the spinal area. Helps relax the hip and back muscles.
How to do:
Lie on your back with your knees bent and feet hip-width apart.
Place your arms along your body, palms down.
Inhale, lift hips up high, hold position for 20-30 seconds.
Exhale, lower hips slowly, repeat 2-3 times.
Triangle Pose (Trikonasana)
Stretches the spine, relieving tension in the back. Improves flexibility in the hips and lower back.
How to do:
Stand up straight, step wide, turn right toe out.
Leaning to the right, right hand touch the lower leg or floor.
Left arm reaches up to the sky, hold position for 20-30 seconds.
Switch sides and repeat.
Supine Twist Pose (Supta Matsyendrasana)
Helps stretch and relax the back, relieving lower back pain. Aids digestion and relieves muscle tension.
How to do:
Lie on your back, bend your right knee, and place your right foot on your left knee.
Rotate right knee to left, keeping right shoulder touching the floor.
Right arm stretched out to shoulder level, eyes following hand.
Hold the position for 30 seconds - 1 minute, switch sides and repeat.
Notes when practicing yoga to reduce back pain: Practice slowly, avoid over-straining. Breathe deeply, combine with relaxation. Maintain regular practice for best results.
