Best Yoga for back pain

Sep 15th 2019 ( Sunday ) :

Today I am going to talk about you 3 Asanas that help reduce back pain . It could be in lower back or upper back pain. Practicing these will help reduce back pain. Knowing and practicing the best yoga for back pain at the comfort of your home would simply mean more power for you !

Before, I begin let me share my log on immersive yoga experience over week gone by.

I had this burning desire on Saturday morning to stretch all my nerves and veins. However, the Friday night late night work had left a bad hangover and clouded my desire to start yoga .

All through the day, all my body cells were screaming to move and bend .

Being the lady of the house and being responsible for food preparation, I spent most of my time at kitchen cooking and teaching my kid for her term exams . I was whining the life for I could not do what I loved the most !

As Evening loomed over and I had time at hand, I spread my Yoga mat and the feeling of doing yoga. I usually feel some unknown taking over my body when I start doing yoga , the feeling of being able to bend, twist, hug , and surrender your consciousness to yourself is amazing. I did stretch exercises for almost an hour and that’s the best part of the day ! Boom I am back with love for life and doing sitting, standing and sleeping exercises. The key is the breath getting its full attention

Okay, lets begin with the first asana

1. Makarasana


Apart from being relaxing to the back, all stress related diseases. Fatigue. High blood pressure. Heart complaints. Stress. Anxiety. Insomnia


Lie down on your stomach, fold the arms in front of the head and place the head either on the arms or the floor, turning the head to the side if it is comfortable. Spread the legs with the toes pointing outwards. Breathe normally while you maintain the asana.

Releasing the position:

To release the asana, bring the legs together. Return the arms to the sides of the body and bring the chin on the mat. Stay relaxed and breathe normally.


On every body part, particularly any stressed parts such as the lower back.


Focus on entire spine. Keep the mind focused on relaxing. If thoughts come do not stress about them but let them pass. Keep the spine in a straight line. Avoid moving the body parts as even the slightest movement will use many muscles and increase the nerve impulses. Keep the eyes closed.

2. Bhujangasana


  • Helps to remove backache and neck ache as well as keeping the spine supple and healthy.
  • Digestive and reproductive systems more efficient


  • lie down on your stomach on the yoga mat. Bring both the
    hands near the chest and place the palms on the ground with the fingers
    together pointing forward and thumbs pointed towards the body. The
    elbows should be close to the body.
  • While inhaling
    slowly raise the forehead, bend the neck backwards and then slowly raising
    the shoulders, chest and abdomen from the ground until the arms are
    straight, very slowly, stretching backwards.
    Continue to maintain the asana, breathing normally.

In this position the pressure is
felt on the arms and hands as well as the lower back. Over time this pressure
can gradually be placed more on to the lower back. One should try to raise the
body up with the help of the spine. Once the final position is attained the
arms are straight, the chest is forward and open, the shoulders and neck are
back and the heels are together. The neck is compressed and the throat is
stretched. The facial muscles should be relaxed. Breathing should be

Releasing the
asana position:

Inhale and while exhaling slower
lower the abdomen, chest and finally the forehead on the ground using the
support of the arms.

Place the chin on the floor and
return the arms back to the prone position.


The lower back and stretch on the
front side of the body.


The arch of the back, relaxing the
lower back and normal breathing. Also, on abdomen and chest while breathing in a
relaxed way through chest.

Precautions :

Should not be practiced by those
with severe problems of the spine, stomach ulcers, hernias or pregnant women.


To begin with this asana should be
held for 5 to ten seconds. It can be repeated 3 to 5 times, depending on the
individual’s capacity. With practice the number of repetitions can be
increased. At this point reduce the number of repetitions but increase the
time. Gradually increase the time to 1 minute. After,more practice the time can
be increased up to 3 to 5 minutes.

3. Shalabhasana


Stimulates the nerves in the lower spinal


Exhale and while inhaling raise the upper body and both legs
from the waist, keeping the legs together and knees straight. Point the toes
and breathe normally. Keep your hands straight as you rise up.

Releasing the Position:

Inhale and while exhaling slowly lower the legs to the ground
returning to Prone position. Relax your whole body and breathe normally.


On the lower back, abdomen and legs.


Focus on lower back, buttocks.

Keep both the legs straight and together at the knees. Toes pointing backwards.

Only raise the legs as far as it is comfortable. Advanced variation: Arms inserted below the thighs with
palms facing downwards or upwards if that is uncomfortable to help raise the
legs more.

We are always as much as our thoughts,affirm positive thoughts, happy yoga journey – Tejaswini

  1. Dear Tejaswini

    Thank you very much for your fantastic website. It is amazing that you show people where to start and what steps to make towards their healthy living and perfect body. I hope more people will know about your website and follow your guidance.
    Kind regards,

  2. This website is a great reminder that even if you can’t get to your local yoga class, you are still able to practice at home. It is so important to keep a clear mind, stretched body, and pure spirit. Thank you.

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