Yoga Exercises for Back Pain - Hip Work For a Balanced Back

Mountain Pose - Tadasana for Back Pain

Mountain Pose - Tadasana
Mountain Pose - Tadasana. © Ann Pizer

This series of standing yoga poses addresses several of the causes of back pain - tight hamstrings and weak hips. The series starts with Mountain Pose which helps establish a postural baseline. You will then move into three poses that stretch the hamstrings and strengthen and align the hips.

Begin the series by coming to stand in Mountain Pose - Tadasana.

Take 5-10 breaths here.

Why Mountain Pose? from Back Pain Guide Anne Asher.

Triangle Pose - Trikonasana

Triangle Pose - Trikonasana
Triangle Pose - Trikonasana. Ann Pizer

Step the left foot to the back of your mat. Turn the left foot open to a ninety degree angle. Align the hips to face the left wall. Begin to draw the right arm forward as you draw the right leg up and into the hip socket. Come into Triangle Pose, bringing the right hand down to the right shin, ankle, the floor, or onto a block. Bring the left arm up toward the ceiling. Work on stacking the left hip over the right and opening the chest by turning the ribs toward the ceiling.

Hold 5 breaths.

Why Triangle Pose? from Back Pain Guide Anne Asher.

Extended Side Angle Pose - Parsvakonasana

Extended Side Angle Pose
Extended Side Angle Pose - Utthita Parsvakonasana. © Ann Pizer

From Triangle Pose, bend the right knee so that it come directly over the right ankle, coming into Extended Side Angle Pose. Bring the right hand to the inside or outside of the right foot. You may also use a block or bring the right forearm to rest across the right thigh. Keep stacking the hips and opening the chest.

Hold 5 breaths and then step to the front of your mat.

Why Side Angle Pose? from Back Pain Guide Anne Asher.

Standing Forward Bend - Uttanasana

Standing Forward Bend - Uttanasana
Standing Forward Bend - Uttanasana. © Ann Pizer

Stretch the arms up towards the ceiling before folding over the legs coming into a Standing Forward Bend. Hinge at the hip so that the spine cascades down over the legs.

Hold 5 breaths.

Come back up to stand in Mountain Pose. This time, step the right foot to the back of the mat and repeat Triangle and Extended Side Angle on the other side. End the series by coming back into Uttanasana.

Why Uttanasana? from Back Pain Guide Anne Asher.


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