6 Beginner Yoga Asanas Poses to Help Relieve Lower Back Pain

Let’s start with beginner yoga for lower back pain

As people’s awareness of health issues increased, particularly during the pandemic, many people started incorporating exercise into their daily routines to protect themselves from various problems and diseases. Yoga is a well-known form of exercise that can help you reach the same goals, but it also has several additional advantages, such as those related to meditation, controlled breathing, chanting, prayer, and many others. Yoga is a term that has many different meanings depending on the context and is derived from the word “yuj,” which means to join. But most people are familiar with the asanas, or poses, of yoga.

These poses are a particular kind of exercise that is performed for a variety of reasons, such as posture improvement, arthritis relief, neck and back pain relief, and pain in the body.
Famous benefits of yoga

  • Physical health includes flexibility as a key element. There are numerous yoga styles available, with levels of difficulty ranging from high to mild. It has been discovered that even low-intensity styles increase flexibility. Hence yoga increases flexibility.
  • Yoga’s ability to reduce stress is one of the reasons more people are choosing it as their exercise method. The good news is that asana, a form of yoga, is very effective at reducing stress, according to research.
  • Different types, lengths, and intensities of yoga have been shown to decrease the biochemical indicators of inflammation in several chronic conditions.
  • Yoga’s capacity to increase strength has been researched in a variety of contexts, including those involving older adults, children, and those with breast cancer. A study found that healthy participants of all ages who practiced yoga experienced increased strength.
  • The interoceptive and postural control centers of the brain functioned better after practicing yoga. Yoga’s emphasis on flexibility and mobility can also help with better alignment by loosening up muscles that are frequently contracted, like the hamstrings, and increasing the mobility of the spine.
  • It has been demonstrated that yoga helps people sleep more soundly and quickly. This is in part because exercise has a variety of positive side effects and because yoga in particular can help you relax and relieve stress.so, it helps with insomnia.

Including these, various other benefits are proven by studies and scientific research, and reducing lower back pain is one of them.

Best pose of yoga for lower back pain and hips beginner

Lower back stretches should be an important component of your movement mix because the back muscles can be a sensitive area for many people. It doesn’t matter if you have lower back pain or not; all that matters is that you stretch gently to build stronger lower back muscles. Yoga for the spine and those other crucial back areas can help with that.

While there are many potential causes of low back pain, two very common contributing factors are a weak core and bad posture from sitting all day (which shortens the hip muscles, which then pull on the lower back). And one form of exercise that can focus on both of these is yoga.

Try these  yoga poses to relieve lower back pain

1. Child’s Pose (Balasana) |beginner yoga position for lower back pain

The hips, legs, and back muscles are gently stretched in the resting pose known as the “Child’s Pose.” As the forehead sinks toward the floor and the breath lengthens, its calming effects become apparent. Even though it appears that you are resting, the child’s pose is an active strain that lengthens the back. After a long, exhausting day, it’s also a fantastic stress reliever before bed.


  1. Kneel down on your mat with your feet together and your knees hip-width apart. Inhale deeply, then place your torso over your thighs as you exhale.
  2. By pulling your ribs away from your tailbone and your head’s crown away from your shoulders, you can lengthen your neck and spine.
  3. With your arms out front of you, place your head on the ground.
  4. Hold for a minute or two.

2. Standing Forward Fold (Uttanasana) |standing yoga poses for lower back pain

One of the first postures a new yogi learns is possibly uttanasana (standing forward bend). Among the most frequently misunderstood concepts is this one.

When told that Uttanasana is not genuinely about the connection between the fingers and toes, many novices are surprised (and a little skeptical). It is almost always about something in the middle.


  1. As you stand, keep your feet apart and your shoulders parallel.
  2. Ground yourself firmly by driving your feet into the earth.
  3. After exhaling, gently bend down so that your chest and stomach rest on your thighs. Be sure to do this from the hips, not the waist.
  4. To do this, you should slightly bend your knees if you’re just starting.
  5. Make sure your knees are directly over your toes if they are bent.
  6. Check to make sure your chest and abdomen never abandon your thighs as you gradually start to straighten out your legs.
  7. As you straighten your hamstrings and lift your hips, keep your heels planted firmly on the ground.
  8. Once you feel secure, hang your head down, grab your elbows, and cross your forearms.
  9. If you’re flexible enough, you might try holding your heels from behind or lowering your hands to the ground.
  10. Start by holding this position for 30 seconds, then gradually increase the time until you can hold it for a minute.

3. Downward Facing Dog (Adho Mukha Svanasana) |standing yoga poses for lower back pain

After sports and activities like running, the downward-facing dog pose can aid in your recovery. It enhances posture, circulates more blood, and mitigates the negative effects of extended sitting. You’ll probably practice Adho Mukha Svanasana (Downward-Facing Dog Pose) countless times throughout your yoga career.

Down Dog is a balance between stretching and strengthening, so doing it regularly can improve your body’s balance and flexibility all over. Just be careful and mindful when doing it because it might feel difficult if your shoulders or hamstrings are stiff. Being flexible calls for caution to prevent collapsing in the lower back and shoulders.


  1. Keep your hands on the floor as you sit up straight on your knees in Child’s pose, lift your butt, and then press back into a downward-facing dog.
  2. your fingers are widely apart. Work on extending your legs straight and bringing your heels down toward the floor.
  3. Look up at your belly button or through your legs as you rest your head between your arms.
  4. Hold for 30 to 60 seconds.

4. Cat and Cow Pose (Chakravakasana)|beginner yoga positions for lower back pain

Yoga practitioners often perform the Cat-Cow Stretch (Chakravakasana), and for good reason. It entails changing the spine’s rounded (flexed) posture to one that is arched (extension). This is a straightforward vinyasa because each movement is performed in tandem with linking breath to movement (inhalation or exhalation). Spinal flexion and extension can help the discs in your back receive better blood flow. It’s a simple motion, but if you spend a significant amount of time sitting, it can be very helpful in supporting the back, reducing pain, and keeping a healthy spine.


  1. Beginning on all fours, slowly press your spine up and curve your back to enter the Cat pose. 
  2. After a brief period of holding, switch to the Cow position by lifting your head, tucking your tailbone, and pushing your shoulder blades back. Your spine is helped to shift from Cat to Cow, placing it in a neutral position and allowing your muscles to relax and relieve tension.
  3. Repeat ten times, smoothly transitioning from Cat to Cow and back to Cat. As necessary, repeat the sequence.

5. Happy Baby (Ananda Balasana)|beginner yoga positions for lower back pain

The stretch known as Happy Baby Pose, or Ananda Balasana, is utilized in both yoga and Pilates. Yoga is a mind-body workout that emphasizes strength, breathing, and flexibility. Its objective is to enhance mental health. In addition to increasing flexibility, balance, and range of motion, Pilates also tones and strengthens the muscles.

Beginners should start with Happy Baby Pose because it is a relatively simple movement. Due to the pose’s calming effects, teachers frequently include it near the beginning or end of yoga or Pilates classes.


  1. Lay down on the ground or on a mat with your back straight.
  2. Make a 90-degree bend in your knees toward your chest while maintaining a flat position for your head on the mat. Turn your feet so that the soles are up and facing the ceiling.
  3. Grab and hold your feet inside or outside by extending your arm forward. Your knees should be apart and pointing toward your armpits.
  4. Gently rock from side to side while flexing your heels with your hands (like a happy baby). Stay in this position over several breaths, taking slow, deep breaths in and out.

6. Extended Puppy Pose (Uttana Shishosana) |beginner yoga positions for lower back pain

In this position, the puppy appears to be stretching its body. Even though it is a challenging stretch pose, it is typically done after a challenging yoga session that includes poses for the spine, shoulders, and back. Uttana Shishosana expertly elongates the spine and stretches it both upward and outward while simultaneously enhancing its flexibility. Maximum stretch is applied to the arms, shoulders, and chest. Despite being an inversion, this pose stretches the chest muscles, aids in chest expansion, and opens the heart (Anahata) chakra.


  1. Get down on all fours. Make sure your hips are higher than your knees and your shoulders are over your wrists. 
  2. Curl your toes under as you advance your hands a short distance. Make a half-back motion with your buttocks toward your heels as you exhale. Don’t let your elbows rest on the floor; keep your arms moving. 
  3. Lay your head down on the ground or on a blanket, and then let your neck unwind. Keep your lower back curled just a little bit. Press your hands down, extend your arms, and pull your hips back toward your heels to feel a nice, long stretch in your spine. Feel the lengthening of the spine in both directions as you inhale into your back.
  4. Then, let your buttocks fall backward onto your heels after holding for 30 to 60 seconds.


These poses are beginner friendly and help you to get relief from back pain and stretch your back and hips with various other benefits. Yoga is generally a mixture of exercise and other things that helps you in countless ways as mentioned above. so, if you are suffering from back pain, try these yoga poses to relieve lower back pain.


Q1.Is it OK to do yoga with lower back pain?

Yes, it is acceptable and even beneficial to practice yoga while suffering from back pain because it contains numerous poses or asanas that can provide you with back pain relief.

Q2.What type of yoga is best for lower back pain?

The best poses for lower back pain include Cat-Cow, Downward-Facing Dog, and many others.

Q3.What yoga poses to avoid lower back pain?

Any pose that hurts should be avoided. Except for the Downward-Facing Dog pose, standing and seated forward bends should be avoided because they can exacerbate pelvically and lower back pain. You can perform forward bends while lying on your stomach (lying down, face up). Your lower back and hips are supported by this.

Q4.What is the single best exercise for lower back pain?

Child’s pose and Downward-facing pose are best to relieve lower back pain as they stretch the spine and are easy to perform.

Q5. Is walking best for lower back pain?

According to preliminary research, brisk walking (also known as Nordic walking) or going for a walk can help relieve back pain when done regularly, such as every two days for 30 to 60 minutes.