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10-Minute Yoga for Back Pain

Healing | Health

Back pain is one of the most common complaints we hear about today, whether it is from people who lead a sedentary lifestyle or from athletes.

If we are sitting down for most of our day, then it causes strain on our lower back. Athletes can also suffer from lower back pain from repetitive impact on the back muscles, producing tension. Yoga can help to strengthen and stretch the muscles to relieve pain.

Here’s a great 10-minute sequence of yoga for back pain.

Cat/Cow Pose

Image Credit: Sinead McKiernan Image Credit: Sinead McKiernan

This pose provides a gentle massage to the spine and organs in the stomach. Start on your hands and knees in a Tabletop position with a straight spine. Make sure your knees are hip distance apart and your wrists, elbows, and shoulders are in line.

Inhale and arch your spine, looking up towards the ceiling. Exhale and round your spine, tuck your chin, and look down towards the mat. Stay here for as many rounds as you like, stretching out your spine and back muscles.

Try to move with your breath and on your final exhale come back to neutral spine.

Hands to Toes Pose (Padangustasana)

Image Credit: Sinead McKiernan Image Credit: Sinead McKiernan

This pose helps to calm the brain, and relieve stress and anxiety.

Stand straight with your feet six inches apart. Keeping your legs completely straight, exhale and bend forward from your hip joints, moving your torso and head as one. With every inhale, lengthen your spine and with every exhale fold over your legs.

There should be no tension in the head or the neck. Place fingers at toes with elbows bent if you can. If your hamstrings are long, draw the head towards the shins, otherwise, focus on lengthening the torso.

Stay for five breaths and when you’re ready, bring your hands to your hips and  inhale up to standing.

Legs Up the Wall Pose (Viparita Karani)


This pose is excellent for relaxing the muscles of the lower back. It is a grounding and nourishing pose.

Lie on the ground with your sitz bones as close to the wall as you can move them. Extend your legs up against the wall so that the backs of your legs are resting on the wall. Roll your spine gently onto the mat, open your shoulder blades away from the spine, and release your hands and arms out to your sides, palms facing up.

If you need support, slide a rolled up blanket or bolster under the arch of the spine. Stay in this pose for five minutes, or if you have more time, stay longer to feel the full benefits.

What are your favorite poses to relieve back pain? Share with us below!

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