Yoga For Back Pain

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Asanas for Back Pain

The Corpse Pose or Savasana

This Asana is helpful in releasing tension and relieving pain in the muscles of the back. In this pose, the body gets complete rest and the mind is at peace. 'Sava' means a dead body in Sanskrit and it is also called the relaxation posture.


  • Lie on your back with arms beside your body and palms facing up.
  • Close your eyes and allow all the muscles to relax.
  • Concentrate on each external limb of your body, starting from the toes till the head.
  • Relax each and every part of the body and remain motionless.
  • Remain in this position until you feel completely rested.
  • Do this asana for 5-10 minutes.


  • This Asana takes away physical and mental stress and strain. It revitalizes the entire body.

Tad Asana

This Asana helps to stretch the spinal cord and is good for the muscles of the arms, shoulders and the neck.


  • Stand with your feet apart. Keep the arms at your side.
  • Inhale and lift the arms upward until the palms touch each other over the head.
  • The arms must be held straight.
  • Maintain this position for a few seconds.
  • Exhale and bring the arms back to the original position.
  • Repeat for a few times and relax.


  • The spine is stretched. It eases tension along the muscles of the back.

Fish Pose or Matsyasana


  • Lie on your back on the floor. Inhale.
  • Slowly tilt your head backwards until the back is arched and the crown of the head touches the floor.
  • The forearms and elbows can be used as support to assume the posture.
  • Breathing should be even.
  • Hold this position for 2-5 minutes and relax.


  • This targets the cervical vertebrae and relieves stiffness in the neck.

The Locust or Shalabhasana


  • Lie on the floor with the abdomen touching the floor and arms at the side; the chin should touch the floor.
  • Keep the heels and toes together;the fists should touch the floor.
  • Inhale slowly and lift the legs above the floor by applying pressure on the fists.
  • Hold this position for a few seconds and exhale.


  • It targets the muscles of the back and helps to eliminate tension in the nerves.


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