Yoga poses for lower back relief
Gentle shapes that decompress the lumbar spine and settle an aching back.
This is general guidance, not medical advice. If you are in pain, pregnant or recovering from an injury, work with a qualified teacher and check with your doctor first.
Ear Pressure Pose
A deep inversion folding the knees beside the ears to lengthen the spine, quiet the sensory organs, and calm the nervous system.
Bend to Right Leg
A grounding seated forward fold that lengthens the right hamstring, releases the low back, and gently calms the nervous system.
Bridge Pose
A foundational supine backbend that opens the chest, strengthens the posterior chain, and restores spinal mobility.
Bridge Pose on Elbows
A gentle supine backbend where bent elbows press into the mat, lifting the chest and strengthening the glutes, spine, and legs.
Cat Pose
A foundational kneeling posture that rounds the spine into deep flexion to release back tension and awaken core support.
Child's Pose
A gentle kneeling rest pose that opens the hips, lengthens the spine, and calms the nervous system.
Cobra Pose
A gentle prone backbend that opens the chest, strengthens the spine, and improves upper-body posture.
Corpse Pose
A classic restorative supine resting posture that calms the central nervous system and integrates the physical benefits of your yoga practice.
Cow Pose
A gentle kneeling backbend that mobilizes the spine, opens the chest, and coordinates breath with gentle spinal extension.
Easy Camel Pose with Palms Against Back
A gentle kneeling backbend where hands support the lower back to safely open the chest, shoulders, and hip flexors.
Easy Forward Bend Pose with Legs Half Bent
A gentle standing forward fold with generously bent knees that releases spinal tension and eases tight hamstrings.
Easy Pose
A foundational cross-legged seated posture that encourages an upright spine, grounds the pelvis, and prepares the mind and body for meditation.
Half Cobra Pose
A gentle prone backbend that strengthens the spine, opens the chest, and builds foundational back extension without compressing the lower back.
Half Wheel Pose
A gentle standing backbend that opens the chest, supports the lower back, and counters the effects of prolonged sitting.
Hare Pose
A deep kneeling forward bend that rounds the back, stretches the shoulders, and decompresses the spine while resting lightly on the crown of the head.
Head Down Hero Pose
A grounded kneeling fold that gently lengthens the spine, opens the hips, and calms the nervous system.
Knee Press Both Legs
A gentle supine posture where you hug both knees toward your chest to decompress the lower back and soothe the digestive system.
Left Leg Wind Freeing Pose
A gentle supine posture where drawing the left knee toward the chest eases lower-back tension and stimulates the descending colon.
Locust Pose
A prone backbend that strengthens the entire posterior chain, opening the chest and improving postural awareness.
Locust Pose with Left Leg Up
A gentle prone backbend that strengthens the posterior chain and stabilizes the pelvis by lifting the left leg while keeping the hips grounded.
Reverse Corpse Pose
A grounding prone resting posture that relaxes the spine, releases the shoulders, and fosters deep abdominal breathing.
Right Bend
A simple standing lateral stretch that opens the side body, lengthens the intercostals, and improves spinal mobility.
Right Leg Wind Freeing Pose
A gentle supine posture that compresses the right hip and abdomen to soothe digestion and release tension in the lower back.
Rotation Pose with Legs to the Left
A gentle reclined twist where both legs drape to the left, releasing tension across the spine, lower back, and hips.
Rotation Pose with Legs to the Right
A gentle supine twist that releases tension across the lower back, massages abdominal organs, and restores spinal mobility.
Spinal Bend Pose with Legs to the Left
A restorative supine twist where both legs release to the left to ease spinal tension, open the chest, and soothe the nervous system.
Spinal Bend Pose with Legs to the Right
A gentle supine twist that releases lower back tension, opens the chest, and improves spinal mobility as the legs lower softly to the right side.
Standing Half Forward Bend with Blocks
A supported standing forward bend that lengthens the spine and hamstrings while using blocks to keep the back flat and chest open.
Table Pose
Table Pose is a foundational all-fours posture that stabilizes the spine, engages the deep core, and builds shoulder strength.
Bend to Left Leg with Rotation
A deep seated side bend and spinal twist that stretches the hamstrings, lengthens the intercostals, and opens the chest toward the sky.
Bend to Right Leg with Rotation
A seated side bend and spinal twist that deeply stretches the hamstrings, opens the side waist, and expands the chest.
Crocodile Pose
A grounding prone posture that decompresses the lower spine, encourages diaphragmatic breathing, and soothes the central nervous system.
Garland Pose
A deep yogic squat that opens the hips and groin while stretching the ankles and lower back.
Hare Pose with Thighs Forward and Arms Alongside Legs
A kneeling forward bend that brings the crown of the head to the floor with hips elevated, opening the entire back chain of the spine.
Left Twist with Left Leg Bent
A classic seated spinal rotation that restores thoracic mobility, stretches the outer hips, and tones the deep abdominal wall.
Left Waist Rotation Pose
A standing dynamic twist that frees the thoracic spine, tones the waist, and enhances spinal mobility through a rotation to the left.
Locust Pose with Right Leg Up
A prone backbend that strengthens the back, glutes, and hamstrings by lifting the chest and right leg while keeping hips square.
Pigeon Pose
An intermediate backbend and hip opener that releases the hip flexors and glutes while expanding the chest and spine.
Pigeon Pose on Right Foot, Head Up
An upright hip-opener and gentle backbend that stretches the hip flexors, releases the outer hip, and expands the chest.
Reclining Crocodile Twist, Left Side
A deep supine twist to the left that rinses the spine, stretches the outer right hip and chest, and tones the core.
Reclining Crocodile Twist, Right Side
A deep supine twist where legs sweep across to the left, opening the chest and releasing tension through the spine and outer hips.
Right Twist with Right Leg Bent
A seated spinal twist with the right leg crossed over, designed to restore spinal mobility, open the outer hips, and rinse out deep back tension.
Right Waist Rotation Pose
A standing spinal twist that wrings out tension along the torso, unlocks thoracic mobility, and gently stimulates the abdominal organs.
Sage Twist (Left)
A grounded seated twist that gently rotates the spine, opens the chest, and stretches the outer hips with both feet swept to the side.
Sage Twist (Right)
A seated spinal rotation with legs swept to the side that mobilizes the thoracic spine while gently releasing tension across the hips, back, and shoulders.
Sitting Left Twist
A classic seated spinal twist that rotates the torso to the left, restoring mobility to the spine while stretching the outer hips and chest.
Sitting Right Twist
A classic seated spinal twist that deeply rotates the torso, opens the chest, and stretches the hips and outer glutes.
Standing Half Forward Bend
A standing extension that lengthens the spine, activates the back body, and stretches the hamstrings while preparing for transitions.
Upward Extended Feet Pose
A classic supine core-strengthener where you raise and lower straight legs to develop deep abdominal control and stabilize the lower back.
Upward Extended Feet Pose with Support
A supported supine posture that tones the abdominal wall and stabilizes the pelvis while protecting the lumbar spine with props.
Wrist Grab Left Bend
A standing side bend where you clasp the right wrist overhead to lengthen the entire right lateral line while arcing gracefully to the left.