Basic yoga flow to reduce lower back pain
Yoga is a natural and effective way to alleviate lower back pain. By combining gentle stretches, strengthening poses and relaxation techniques, yoga can help reduce tension, improve flexibility and promote healing. Practice this flow to strengthen the core and back muscles, improving posture and reducing the risk of future strain.
Begin with Shavasana
Inhale, come to Setubandasana (Bridge pose)
Relax your legs and fold one leg to Ardha Pawanmuktasana
Now bring your knees close to the chest to Pawanmuktasana
Sit up and come to Shishuasana (child’s pose)
Now come to Bharmanasana (tabletop pose)
Do Marjari and Bitilasana (cat and cow pose)
Exhale and relax in Shishuasana (child pose)
Listen to your body and be mindful while practicing these asanas. Consult a medical professional if you feel uneasy.
Chandni Venkatesh is a certified yoga practitioner. She has been practising yoga for eight years, she is proficient in the practice of Hatha yoga, yoga anatomy, mind relaxation techniques. She has completed 200 hours of Residential Teacher Training Certification with Bodhi School of Yoga, Goa - Yoga Alliance registered. She has also completed Yoga Nidra teacher training course with Vinyasa Yogashala, Rishikesh.
Follow our beginner yoga series with a new module releasing every weekend.