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Yoga Poses for Low Back Pain



We've all suffered from a sore lower back. Frankly, there are many culprits but the bottom line is: we just want to feel better. A regular yoga practice can support a flexible and strong spine. By breathing, stretching and building a strong core we can do a ton of good for our entire spine and all of the body systems. But sometimes, certain parts of the body need a little extra attention and TLC...


Here is a small sequence to address tenderness in the lower back:

(Try each of the poses for 6-8 breaths or as long as feels good)




  1. Seated Side Bend in Half Straddle

  2. Baddha Konasana with Hip Unlocking

  3. Child's Pose (Balasana)

  4. Thread the Needle

  5. Downward Facing Dog (Adho Mukha Svanasana)

  6. Flank Stretch in Wide Legged Fold

  7. Supine Figure 4

  8. Supine Twist

  9. Modified Legs Up the Wall Pose on a Bolster Bridge (Viparita Karani)









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