What are some good yoga asanas for upper back pain?

How can I stop higher/ upper back pain?
July 11, 2018
What’s a good remedy for upper back pain?
July 11, 2018
Show all

What are some good yoga asanas for upper back pain?

When will back pain with Yoga disappear?

It depends on the type of back pain , but above all on how well you do the exercises, perseverance, overcoming laziness. Something will have the water when they bless it.

We pass the 10 Yoga Asanas to relieve back pain , and remember that you have to do them in the best way possible , and in time you will make them perfect:

1. Child Asana

The  Badasana , is the first of the postures to relieve back pain because it will be the one we use as a starting point for the second and third.

It is very good for back pain , and in general to relax because it is very simple, while effective.

It is done in this way:

-Put kneeling on the WideMat, with the instep of the foot touching the ground, straight back, with the palm of the hands on the thighs, and perform a breathing cycle 5-10-10 (inspire-endure-expire). Lie back until you rest your buttocks on your ankles. The legs should be together, as well as the feet.

-Lower your upper body and rest your forehead on the Wide Mat, keeping your hands on your thighs.

– Put the arms on the sides of the body, resting the forearms on the ground, and the palms of the hands, which will be at the height of the feet, looking up.

-Make, at least, a breathing cycle 5-10-10.

2. Asana of the cow and 3. Asana of the dog

These two postures (the one on the left is the Asana de la Vaca, and the one on the right is the Asana del Gato) are performed together, and in combination with the first asana, you will have a simple and quite complete exercise for back pain . These postures are very easy.

-Put on your knees with your hands on the ground. Knees at the height of your hips and hands at shoulder height, with a straight back.

– Bow your back, raising it as much as possible while keeping your hands on your WideMat.

-Head down. Perform a breathing cycle 5-10-10.

-Return to the position of the Table and perform a breathing cycle.

– Lift your pelvis and head as much as you can while pushing down on your stomach. Another breathing cycle.

4. Dog Asana

It is more demanding than the previous ones and has more power to relieve back pain .

-Put on your knees on the Wide Mat, (as in the Child’s Asana) with the instep of the foot touching the ground, straight back, with the palm of the hands on the thighs, and perform a breathing cycle 5-10-10 (inspire-endure-expire). Stretch your hands forward running your legs to the knees and the Wide Mat , while you lean back until you support the buttocks at the ankles. The legs should be together, as well as the feet.

-Still the arms. First one, and then get over it with the other. So several times until you have reached your limit. Take a deep breath, hold the air and then expel it.

-Return to the position of the Table and perform a breathing cycle.

-Elevates the feet, not to be supporting the insteps. The point of support should be the toes. Raise your hips as high as you can, keeping your palms on the WideMat. You can take a small step forward with each foot if you want more stability. New breathing cycle.

For beginners: It does not matter that at the beginning the heels do not touch the ground, surely you do it on tiptoe. Do not worry if you have to bend your knees a little, you will gain flexibility and surely this position will be a good thermometer to see what you are improving. The asana of the dog is one of the most used in yoga sessions to be complete.

Doing it perfectly requires practice. Meanwhile, perfection means trying to do it perfectly, and rewarding it, feeling good . No back pain.

5. Ashva Sanchalanasana

It requires the participation of leg muscles, and this prepares you for when you are standing a long time, which is good for preventing back pain , in addition to those of the back. 

-Pass of standing straight, to lower the upper part of the body and touch with the palms of the WideMat hands. If you bend your knees nothing happens, eventually it will be fine.

– Take a big step backwards with the right leg, keeping the left where it was. To do this you have raised your palms and now you support yourself with your fingers beside the left foot (those on the right, a little further away).

– He raises his head and looks straight ahead. The instep of the right foot touches the WideMat, as does the knee.

6. Savasana

This is extremely simple, but we have included it to relieve back pain because it can be used to rest 1 . For that same reason we have put it in between. Rest a little and perform the other four giving the best of you.

– Sitting on the WideMat, with the back straight, legs stretched. Stretch your feet and your fingers as much as you can.

-Try to keep the legs touching the WideMat, and arms close to the body (at the sides), and lower to support the back.

-When you are lying down, spread your legs a little, and let your feet point outwards. Separate the arms of the body, about two spans, and put the palms of the hands face up.

– Breathing cycle 5-10-10.

7. Janu Sirsasana

With this asana you will have to stretch well. With time you can do it very well and it will be great to avoid back pain.

Sit on the WideMat and stretch your legs. Take air

-Fold the left leg, put the sole of that foot touching the inner right thigh, and try to bring the outer part of the knee to the WideMat. Hold the air.

He raises his arms and, at the top, joins the palms of his hands. Expel the air. Take a deep breath again.

– Lie forward and touch the feet. The difficult thing is to get well, and keeping the right leg and the left stretched out as it was. Hold the air, then expel it.

-Repeat the exercise with the other leg.

In this posture it will be very good to have a WideMat because the most usual thing is to get off the mat when doing the exercise and the rubbing of the knee against the ground is quite annoying.

8. Posture of the Release of the Wind

Although his name seems very bombastic, it is simple and easy to explain, we had to include it to relieve back pain. In Sanskrit Pavanamuktasana .

-Listen to your WideMat face up. Take air

– Bend the knees and bring them to the chest. Hold the air while holding your legs as if hugging them. Expel the air.

9. Asana of the Rotation

This position is called Asana de la Rotacion in Spanish because it consists of the rotation of the lower body train. It gives flexibility and it will relieve you if you have back pain. 1

-Back up on your WideMat, look at the ceiling and stretch the back and feet. Arms on the sides, separated from the body, that do not touch the trunk, and palms down. Relax the muscles. Do a breathing cycle 5-10-10 (inspire-endure-expire).

-Fold both knees with the palms of the feet on the mat.

-Move your arms at the same time to cross them, palms down touching the WideMat. It is important that the arms are well positioned, forming a 90 ° angle with the body.

– Raise the pelvis a few inches, and move it to the left, a little. Now raise your feet, and turn your legs to the right side, keeping them bent, so that they are parallel with your right arm. The lower leg has to touch the WideMat (or the floor if you have a small mat).

– Turn the neck to the left. Do a breathing cycle 5-10-10.

-Return to the original position, or if you want to the position you had before moving the pelvis to the left.

-Repeat the exercise to the other side.

10. Half Moon


Undemanding but effective for back pain , we have included it in the tenth position, as a stretch with which to end this special session to relieve back pain or prevent it. 

– Standing on your WideMat, with your back straight, take a deep breath.

– Raise and stretch the arms above the head. Keep the air.

-Extend the upper body to the right, arching it. Expel the air.

-Make a breathing cycle and repeat this asana from the Crescent Moon to the other side.

Leave a Reply

Your email address will not be published. Required fields are marked *