Self-Help Guide
Asana Guide & Self-Help Library
Find the right practice for your health goal. Filter by need, explore by pose.
Showing 10 practices for Back Pain
Mountain Pose
The foundation of all standing poses. Tadasana teaches the body to stand with active alertness, improving posture, balance, and the foundational alignment carried through all other asanas.
Downward-Facing Dog
One of the most recognised yoga postures and an excellent full-body stretch. Downward Dog is both a resting pose and an active posture that builds strength and flexibility simultaneously.
Triangle Pose
Triangle Pose is a full-body stretch that improves flexibility in the hips and spine, strengthens the legs, and stimulates digestion. Its open, expansive shape counteracts the contracted postures of desk work.
Cobra Pose
A gentle backbend that strengthens the spine and opens the chest. Cobra counteracts the forward collapse of sitting and working at a desk, and is one of the safest backbends for beginners.
Bridge Pose
Bridge Pose strengthens the back, opens the chest, and gently stimulates the thyroid. It is equally useful as an active strength-builder and as a restorative posture (supported on a block).
Camel Pose
A deep backbend that powerfully opens the chest, stretches the hip flexors, and strengthens the back. Camel is one of the most effective counter-poses to prolonged sitting.
Child's Pose
Child's Pose is the ultimate resting posture — gently stretching the hips, thighs, and lower back while calming the nervous system. Use it as a refuge whenever rest is needed during practice.
Half Lord of the Fishes (Seated Twist)
A powerful spinal twist that wrings out the abdominal organs, stimulates digestion, and releases tension along the entire length of the spine. Twists are among the best tools for spinal health.
Low Lunge
A powerful hip-flexor stretch that counteracts the effects of prolonged sitting. Low Lunge opens the front of the hip and thigh, improving posture and relieving lower back pain.
Standing Forward Fold
A gentle inversion that decompresses the spine, releases the hamstrings, and calms the mind by increasing blood flow to the brain. One of the safest and most accessible decompression postures.