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Yoga For Back Pain Relief

Easy yoga asanas to release tension in the back

It holds your head up, supports heavy lifting, and gives you flexibility. Can you guess what it is? I’m not describing your perfect partner. I’m talking about your spine.
Roughly 80% of people living an urban lifestyle experience back pain at some point in their lives. If you are one of them and looking for pain relief – keep reading!

What type of yoga is best for back pain?

First, if you are on a healing journey, let go of any intense practices and pretzel-like poses. Start slow and build up your yoga practice with care and patience. Yoga is not supposed to hurt. The main goal is to develop elasticity and increase a blood flow in the back area, to create a new healthy habit for many flexible years ahead. 

Second, let go of ego and any sense of competition and judgement. Yoga has no goal, it is a journey, and if you are planning to stick with the practice for a while, it should bring you joy. Approach each class with an open mind and a sense of curiosity. 

Incorporate following yoga asanas into your daily practice and hold each for at least ten breaths to reach the best results on your way to a heathy back. Always start your practice with a warmup and few rounds of sun salutations. Finish with deep relaxation to balance energies. Use props according to your abilities to support you: blocks to bring ground closer, belts to reach further, blankets to make it softer and chairs to help you balance.

Take this Yoga Class and begin the journey to a pain-free life.

During this yoga practice for back pain relief, we will explore easy and effective yoga asanas that will help you gain elasticity in the spine, increase blood circulation in the back area and release back pain. We will hold poses longer and learn to let go of tension in the body with breathing and awareness. 


Yoga for Lower Back Pain

Utthita Parsvakonasana (Extended Side Angle Pose): Reduces fat around the waistline and relieves sciatic and arthritic pains.

Utthita Parsvakonasana (Extended Side Angle Pose)

Ardha Chandrasana (Half Moon Pose): Tones the lower region of the spine and the nerves connected with the leg muscles. This is not an easy pose for a beginner. It should be approached by the people who have already build up their strength.


Parivritta Trikonasana (Revolving Triangle Pose): Increases a blood supply in the lower part of the spinal region and relieves pains in the back.

Parighasana (Gate Lock Pose): The sideways spinal movement will help people suffering from stiff backs.

Salabhasana (Locust Pose): Relieves lower back pain. The spine becomes elastic. The pain is relieved from sacral and lumbar regions. It especially beneficial for the people with slipped discs as it strengthens the back muscles so the pressure on the vertebrates is released. 




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Yoga for Upper Back Pain

Utthita Trikonasana (Triangle Pose): Relieves backaches and neck sprains. 


Virabhadrasana 1 (Warrior 1 Pose): In the pose the chest is fully expanded, it relieves stiffness in shoulders, back and neck. 

Ustrasana (Camel Pose): Beneficial for people with drooping shoulders and hunched backs. The whole spine is stretched back and is toned. This pose can be approached even by the elderly and people with spinal injury.

Dhanurasana (Bow Pose): Brings elasticity to the spine and stretches area of shoulder blades. Elderly don’t normally do this pose because of rigidity of the spine. People with slipped discs get relief from chronic pain.

Bhujangasana 1 (Cobra pose): Miracle for an injured spine. In case of slipped discs it places the discs in their original position. The spinal region is toned, and the chest is fully expanded.

If you have no time for a full yoga practice, just do these SIX simple yoga poses to relieve back pain in the mornings:



   2. Child Pose

   3. Downward Dog


   4. Knees to Chest Circles

   5. Bridge


   6. Twist


Online Yoga Practice for Back Pain Relief

I created a FREE Online Yoga Class for back pain to support my Healing Community on the journey to a pain-free life.


We will gather once a month via Zoom for a 1-hour open-level hatha yoga session. 

Register for the event here and receive a zoom link for a  Online Back Pain Yoga practice.

We will gather every first Saturday of the month.

We will gather on:

November 5, 2022

December 3, 2022

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Hope to see you soon on the mat. Let’s make friends with our bodies and flow into a heather pain-free future together.

Jane Zolkina

Jane found out about a 1-cm herniated disc in her lumbar spine about 6 years ago, since then, she dedicated her life to research and healing practices of this issue. She traveled close and far, met with shamans and high-end surgeons. Now, she made it her mission to share these precious knowledge, because against all doctor’s prognosis, she is not only walking, but she is in fact pain-free.


Educated by yoga gurus in India, she prioritizes correct alignment and injury-free yoga. 

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