Yoga for Back Pain

Release tight muscles in your back and alleviate back pain with these yoga poses and sequences.

Marichi’s Pose

(mar-ee-chee-AHS-anna) Marichi = literally means a ray of light (of the sun or moon). Marichi is the son of Brahma and chief of the...

Half Moon Pose

The moon has a rich symbolic significance in yoga mythology. In hatha yoga, for example, the sun and the moon represent the two polar...

Fire Log Pose

Fire Log Pose: Step-by-Step InstructionsSit on one edge of a thickly-folded blanket, knees bent, feet on the floor. Lightly shrug your...

Extended Side Angle Pose

It might be better, then, to think of Utthita Parsvakonasana as the “Extended Sides Angle Pose.”(oo-TEE-tah parsh-vah-cone-AHS-anna) utthita = extended parsva = side, flank kona = angle Extended...

Dolphin Pose

  Dolphin Pose: Step-by-Step InstructionsCome onto the floor on your hands and knees. Set your knees directly below your hips and your...

Legs-Up-the-Wall Pose

(vip-par-ee-tah car-AHN-ee) viparita = turned around, reversed, inverted karani = doing, making, action Legs-Up-The-Wall Pose: Step-by-Step InstructionsThe pose described here is a passive, supported variation of the...

Half Lord of the Fishes Pose

yoga for back pain
(ARE-dah MOT-see-en-DRAHS-anna) ardha = half Matsyendra = king of the fish (matsya = fish indra = ruler), a legendary teacher of yoga Half Lord of...

Eagle Pose

(gah-rue-DAHS-anna) Garuda = the mythic “king of the birds,” the vehicle of Vishnu. The word is usually rendered into English as “eagle,” though according to...

Cow Pose

  Cow Pose: Step-by-Step InstructionsStart on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your...

Cat Pose

 Marjari = cat Cat Pose: Step-by-Step InstructionsStart on your hands and knees in a “tabletop” position. Make sure your knees are set...

Camel Pose

 (oosh-TRAHS-anna) ustra = camel Camel Pose: Step-by-Step InstructionsKneel on the floor with your knees hip width and thighs perpendicular to the floor. Rotate...

Fish Pose

Traditionally Fish Pose is performed with the legs in Padmasana. Since Padmasana is beyond the capacity of most beginning students, here we?ll work either...

Locust Pose

Grouped among the so-called “baby backbends,” which includes Dhanurasana (Bow Pose) and Sea Monster Pose (described in the Variations section below), it is an...

Plow Pose

 (hah-LAHS-anna) hala = plow Plow Pose: Step-by-Step InstructionsFrom Salamba Sarvangasana, exhale and bend from the hip joints to slowly lower your toes to...

Downward-Facing Dog: Step-by-Step Instructions

Down Dog for depression
   Downward-Facing Dog: Step-by-Step InstructionsTo do downward-facing dog come onto the floor on your hands and knees. Set your knees directly below...

Extended Triangle Pose

(oo-TEE-tah trik-cone-AHS-anna) utthita = extended trikona = three angle or triangle Extended Triangle Pose: Step-by-Step InstructionsStand in Tadasana. With an exhalation,...

Bridge Pose

 (SET-too BAHN-dah) setu = dam, dike, or bridge bandha = lock Bridge Pose: Step-by-Step InstructionsLie supine on the floor, and if necessary, place a...

Bow Pose

Dhanurasana (Bow Pose): Step-by-Step Instructions This pose is so called because it looks like an archer’s bow, the torso and legs representing the body of the...

Bharadvaja’s Twist

(bah-ROD-va-JAHS-anna), Bharadvaja = one of seven legendary seers, credited with composing the hymns collected in the Vedas Bharadvaja’s Twist: Step-by-Step InstructionsSit on...

Reclining Hand-to-Big-Toe Pose

 (soup-TAH pod-ang-goosh-TAHS-anna) supta = lying down, reclining pada = foot angusta = big toe Reclining Hand-to-Big-Toe Pose: Step-by-Step InstructionsLie supine on the floor, legs strongly...
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