BackPain

Yoga is an excellent therapy for healing sore and injured back muscles, reducing recovery time, preventing re-injury, and reducing the risk of disability from back pain. Yoga helps alleviate lower back pain by strengthening and stretching the muscles of the lower back, reducing inflammation and increasing circulation of blood and prana. Regular yoga practice also improves posture and body mechanics, relieving pain and preventing injury by keeping the spine in proper alignment.

For an acute phase of pain, yoga is not appropriate for 48 hours or until the acute period passes. If a yoga pose causes any pain, tingling, or numbness, stop immediately. Move into the poses slowly and gently; use long hold times and practice slow deep breathing in the poses. Any movements that increase your symptoms should be avoided. End with a long shavasana with bolster under knees and/or a folded blanket under the low back to support the low back.

Severe pain lasting more than a few days without improvement requires medical attention. Anyone having difficulty passing urine; numbness in the back or genital area; numbness, tingling, or weakness in the legs; shooting pain down the leg; or unsteadiness when standing should seek immediate medical attention.

Yoga Postures
Bharadvajasana I (Bharadvaja's Twist)
This gentle twist is a tonic for the spine and the abdominal organs.

Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.

Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.

Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.

Utthita Parsvakonasana (Extended Side Angle Pose)
Stretch along the top side of the body, from the back heel through the raised arm.

Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.

Salambhasana (Locust Pose)
An effective means for strengthening the back of the torso, legs, and arms in preparation for the deeper backbends.

Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.

Dhanurasana (Bow Pose)
The torso and legs represent the body of the bow, and the arms the string.

Ustrasana (Camel Pose)
For this pose you can pad your knees and shins with a thickly folded blanket.

Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.

Garudasana (Eagle Pose)
You need strength, flexibility, and endurance, and unwavering concentration.

Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.

Matsyasana (Fish Pose)
It is said that if you perform this pose in water, you will be able to float like a fish.

Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.

Marichyasana III (Marichi's Pose)
Marichi's Pose is sometimes called the Sage's Pose.

Supta Padangusthasana (Reclining Big Toe Pose)
Provides relief from backache and stretches the hips, hamstrings, and calves.

Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.

Parivrtta Trikonasana (Revolved Triangle Pose)
Usually a counterpose to Trikonasana. Also a preparation for seated forward bends and twists.

Dandasana (Staff Pose)
It might look easy, but there's more to Staff Pose than meets the eye.

Urdhva Hastasana (Upward Salute)
Urdhva Hastasana literally translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose (tala = palm tree).

Parivrtta Parsvakonasana (Revolved Side Angle Pose)
One of three revolved variations of standing poses.

Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.

Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.

Virabhadrasana II (Warrior II Pose)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.


Pranayama
Use Dirga Pranayama to increase circulation of blood, oxygen and prana to facilitate healing. With chronic back pain use Ujjayi Pranayama to cultivate more prana.

Meditation
Meditation reduces stress, calms the mind and helps reduce pain and heal the body. Use one of the following by itself and/or at the beginning and end of your yoga practice: Yoga Meditation, or Prana Healing Meditation.