Back pain is a common issue caused by various factors, such as injury, muscle strain, or pregnancy. It often disrupts our daily lives and sleep. So, how can you find relief with yoga?

Cat Pose

Start on all fours, aligning your hips directly above your knees. Place your hands slightly ahead of your shoulders, spreading your fingers wide and pressing firmly into the floor.

As you exhale, arch your back upward, simultaneously lowering your head and tailbone. Engage your core by pulling your belly button towards your spine and pressing firmly into the ground with your hands.

Hold this pose for a few seconds before returning to the starting position. Repeat this sequence five or six times during your session.

Downward Facing Dog

Begin on your hands and knees, with your hands positioned slightly forward of your shoulders. Lift your knees off the floor while straightening your legs, lengthening your spine. Maintain straight legs and feet about a foot apart, lifting your hips as high as possible.

Your body should form a triangle shape with your hands and feet flat on the floor. Hold this position for about eight seconds before returning to the starting position on all fours.

Bridge Pose

Lie on your back with your arms by your sides and palms facing down. Bend your knees and bring your feet flat on the floor, positioning them as close to your glutes as possible. Press your feet into the floor as you inhale, lifting your hips and spine off the ground.

Keep your knees hip-width apart and gently squeeze them together. Press down with your arms and shoulders to elevate your chest. Engage your legs and buttocks to lift your hips higher.

Hold this pose for up to eight breaths before exhaling and slowly lowering your spine to the floor.

Additional Poses

You can further alleviate back pain with the following yoga poses:

• Supine Pigeon
• Sphinx
• Triangle Pose
• Standing Forward Bend
• Cobra Pose

Regular yoga practice has great benefits as part as a healthy life style as it not only improves flexibility and strengthens spinal-supporting muscles but also promotes better posture and reduces stress.