4 Best Yoga Poses for Lower Back Pain


Studies say that yoga practice can reduce lower back pain by strengthening the lower back muscles and also it improves the flexibility of the lower back muscles. In this article we will discuss about the top 4 yoga asana.

May 31, 2018

Now a days lower back pain is the major issue throughout the world that people are experiencing. As per the researchers half of the population of America is suffering from lower back pain. Due to lower back pain we cannot perform our daily work properly. Most of the sports persons are also experiencing lower back pain. Studies say that yoga practice can reduce lower back pain by strengthening the lower back muscles and also it improves the flexibility of the lower back muscles. In this article we will discuss about the top 4 yoga asanas if you do this yoga asanas practice on a regular basis definitely your lower pain will reduce and you will be more flexible and active. By doing this asanas it not only help to reduce lower back pain, but also help to remove the stress, anxiety and depression.

Downward Facing Dog  Pose (Adho Mukha Svanasana)


How To Do Downward Facing Dog  Pose (Adho Mukha Svanasana)


  • Directly come to the floor on your knees and hand. Keep your hand little ahead of the shoulder and bend, your palms should be on the mat and your finger should be open and you should keep your knees underneath to your hips, which is the starting of the pose.
  • Take a deep breath and slowly push your hips toward ceiling and lift your hips without bending your knees. Try to keep your body weight balance on your feet and palms and breathe out while you are doing this, keep your leg straight and try to push from your thigh and try to stretch your heels toward the floor.
  • Keep your head between both of your hands and your both hands should be straight.
  • Keep holding in this position for 20-30 seconds, as you become expert in this asana, you can hold for more than 1 min.
  • To release from this position, exhale and slowly keep your knees down towards the floor.
  • You have to repeat this downward facing dog pose at least 5 times on regular basis.

Health Benefits Of Downward Facing Dog  Pose (Adho Mukha Svanasana)


This pose is very useful for your knee, toes, ankles, back muscles, calves and shoulder. This pose helps to improve the motion and flexibility and lengthens the muscles. Apart from this it is very useful because it helps to reduce the blood pressure and help to get more blood flow to the brain. If you practice this asana on a regular basis, it can reduce the risk of osteoporosis.

Upward Facing Dog Pose (Urdha Mukha Svanasana)


How To Do Upward Facing Dog Pose (Urdha Mukha Svanasana)


  • To start this pose first you lay down on your face on the yoga mat. Your leg should spread little. Your hands should place alongside your body, palms placed next to your lower ribs.
  • Press from your hands, the chest should go forward and your head should up toward ceiling, inhale while doing this.
  • Press from the top of your feet slowly left yours leg and thighs on the floor and keep your hand straight.
  • Keep this position for 1 to 3 breaths.
  • To release from this position, slowly down your legs and thighs and then your forehead to the mat, while doing this you should exhale, your hand should relax alongside your body.
  • You have to repeat this upward facing dog pose at least 5 times for better result.

Health Benefits Of Upward Facing Dog Pose (Urdha Mukha Svanasana)


Help to open the chest, strengthen the spine and whole body, and also helps to improve the body posture. Apart from this asana also help to prevent asthma, improve digestion and also provide relief from mild depression.

Standing Forward Fold Pose (Uttanasana)


How To Do Standing Forward Fold Pose (Uttanasana)

  • To start this pose, first stand on your feet (Mountain position). Your body weight should be balanced on both your feet and your feet should be in little distance from each other.
  • Your hands should be on your hips in resting position. While exhaling bend forward from your hips, your knees should be straight.
  • Place your palms on the floor alongside of your feet. Your forehead should touch the knees. If your body is not that flexible to touch the knees with your forehead, then you can bend your knees to touch the forehead. As you practice this regularly your spine will be more flexible than you can touch your knees with forehead.
  • Inhale there and hold that position for 30 to 40 seconds.
  • To release from this position, while inhaling take up your torso slowly from your hips place your hands on the hips.
  • You should practice this asana at least 5 times regularly for better results.


Health Benefits Of Standing Forward Fold Pose (Uttanasana)


Helps to keep our spine stronger and flexible, also good for hips, hamstrings, calves, thighs and knee muscles. Apart from this it also helps to prevent anxiety, stress, fatigue and depression. This asana is also good in improving digestion and help to lower the blood pressure if you practice this asana on a regular basis.

Extended Triangle Pose (Utthita Trikonasana)


How To Do Standing Forward Fold Pose (Uttanasana)


  • To start this asana, stand on the mountain pose. Breathe in and take your feet on sidewise, keep the distance at least 4 feet from each other.  Your feet should be in parallel with each other.
  • Take both of your arms on sidewise, palm facing down and your arm should be parallel to the shoulders.
  • First turn your right foot 90 degrees toward right side. Exhale and bend your upper body from your hips to the right side and allow your right palm to touch the floor on the side of the right feet. Your leg should be straight and your face should watch you left palms which is parallel to the right palms.
  • Keep in that position for 30 seconds.
  • To release from this position, while inhaling take your torso from your hips and your arms toward ceiling.
  • You can try this posture on the other side also.
  • For better result, you should repeat this asana at least 5 times on a regular basis.

Health Benefits Of Standing Forward Fold Pose (Uttanasana)


The best part of this asana is, it covers the whole part of the body. This asana is very useful for your spine, hips, groins, hamstrings and core muscles. It strengthens your abdomen, neck and back muscles. During pregnancy also you can do this pose and this asana also helps to relieve the backache.  

Best Yoga Poses for Lower Back Pain