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POSES FOR PAIN RELIEF

Scroll through this section to find poses to alleviate—Lower Back Pain, Upper Back Pain, Neck Pain, and Knee Pain. You can find more information on each issue in the Articles. Let me know if there are other areas of pain that you would like me to recommend poses for.

Bird Dog
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Bird Dog

Bird Dog strengthens and stabilises the core—the abs, hips and lower back and is one of the most effective poses for alleviating lower back pain.

Bridge Pose
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Bridge Pose

Bridge pose improves spinal mobility, opens up the chest and hip flexors, strengthens the posterior chain and alleviates knee and lower back pain.

Cow Pose
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Cow Pose

Cow pose is a beginner backbend that is great for increasing t-spine mobility and relieving pain in the neck and in between the shoulder blades.

Child's Pose
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Child’s Pose

Child's pose is the ultimate restorative, pain-relieving yoga pose. You can take it any time, in your practice, you need to take a break.

Cobra Pose
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Cobra Pose

Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and can help to improve posture.

Dead Pigeon Pose
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Dead Pigeon Pose

Dead Pigeon pose or Figure Four stretches the glutes, TFL, piriformis and external hip rotators and can help to alleviate lower back pain.

downward dog pose
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Downward Dog

Downward Dog is the quintessential yoga pose. It's great for stretching the backs of the legs and strengthening the wrists, shoulders and glutes.

Half-Reclining Hero
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Half-Reclining Hero

Half-Reclining Hero pose is a quad stretch that stretches the feet, ankles, knees and hip flexors and can help to alleviate lower back pain.

Half-Twisted Lizard (or Low Lunge Quad Stretch)
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Half-Twisted Lizard

Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and can help to alleviate lower back pain.

Happy Baby Pose
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Happy Baby Pose

Happy Baby pose is a restorative hip opener that relaxes the body, quiets the mind and can help to alleviate lower back pain.

High Lunge
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High Lunge

High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips and can help to alleviate knee and lower back pain.

Knees-To-Chest
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Knees-To-Chest

Knees-To-Chest is essentially Child's pose on your back. It's great for releasing tension at the lower back and neutralising the spine.

Lizard Pose
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Lizard Pose

Lizard pose is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin and can help to alleviate lower back pain.

Locust Pose
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Locust Pose

Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.

Low Lunge
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Low Lunge

Low Lunge is a crucial pose for athletes—to stretch the hip flexors, including the psoas. I recommend you practice it after every workout.

Pigeon Pose
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Pigeon Pose

Pigeon pose is a key hip opener for athletes that stretches the hip flexors, piriformis, TFL and glutes and can help to alleviate lower back pain.

Plank
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Plank

Plank pose strengthens the abs, obliques, lower back and shoulders and is a key pose for alleviating lower back pain and improving posture.

Puppy Pose
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Puppy Pose

Puppy pose is a key restorative counterpose for athletes that targets the thoracic spine and releases tension at the lower back.

Reclining Spinal Twist
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Reclining Spinal Twist

Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.

Runners Lunge
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Runners Lunge

Runners Lunge strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin.

Side Lunge
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Side Lunge

Side Lunge is a great pose for athletes to stretch the groin, calves and hamstrings, loosen up the hips and increase foot and ankle mobility.

Side Plank
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Side Plank

Side Plank strengthens the wrists, shoulders, back, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.

Snake Pose
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Snake Pose

Snake pose strengthens the mid back, lower back and glutes and opens up the chest and shoulders. It's a great pose to improve posture.

Sphinx Pose
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Sphinx Pose

Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.

Thread-The-Needle Pose
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Thread-The-Needle

Thread-The-Needle pose is a beginner twist that increases spinal mobility and can help to alleviate pain in between the shoulder blades.

Wheel Pose
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Wheel Pose

Wheel pose is an advanced backbend that stretches the front of the body and strengthens the posterior chain. Please be careful in this pose.

Wind-Relieving Pose
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Wind-Relieving Pose

Wind-Relieving pose is crucial for athletes to release tension at the lower back and gently stretch the hips—especially after a workout.

Yoga Squat
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Yoga Squat

Yoga Squat is a great hip opener that stretches the groin and glutes and builds strength and flexibility in the feet and ankles.

Bridge Pose
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Bridge Pose

Bridge pose improves spinal mobility, opens up the chest and hip flexors, strengthens the posterior chain and alleviates knee and lower back pain.

Camel Pose
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Camel Pose

Camel pose is an advanced backbend that improves spinal mobility, opens up the chest and stretches the abs and hip flexors.

Cat Pose
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Cat Pose

Cat pose improves spinal mobility, stretches the upper back and shoulders, alleviates neck pain and relieves stress and tension.

Cow Pose
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Cow Pose

Cow pose is a beginner backbend that is great for increasing t-spine mobility and relieving pain in the neck and in between the shoulder blades.

Cobra Pose
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Cobra Pose

Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and can help to improve posture.

Fish Pose
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Fish Pose

Fish pose opens up the chest, improves t-spine mobility, strengthens the abs and relieves pain in between the shoulder blades.

Locust Pose
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Locust Pose

Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.

Puppy Pose
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Puppy Pose

Puppy pose is a key restorative counterpose for athletes that targets the thoracic spine and releases tension at the lower back.

Reclining Spinal Twist
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Reclining Spinal Twist

Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.

Seated Sidebend
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Seated Sidebend

Seated Sidebend is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.

Half Spinal Twist
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Half Spinal Twist

Half Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and improves spinal mobility.

Seated Twist
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Seated Twist

Seated Twist is a gentle spinal twist that opens up the hips and stretches the chest, shoulders, upper and lower back. It's great for your posture.

Silver Surfer Strengthens The Hips
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Silver Surfer

Silver Surfer is a great pose to open up and strengthen the hips, stretch the backs of the legs and open up the chest and the fronts of the shoulders.

Snake Pose
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Snake Pose

Snake pose strengthens the mid back, lower back and glutes and opens up the chest and shoulders. It's a great pose to improve posture.

Sphinx Pose
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Sphinx Pose

Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.

Standing Sidebend
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Standing Sidebend

Standing Sidebend is a warm up pose that increases spinal mobility, stretches the obliques and relieves pain in between the shoulder blades.

Thread-The-Needle Pose
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Thread-The-Needle

Thread-The-Needle pose is a beginner twist that increases spinal mobility and can help to alleviate pain in between the shoulder blades.

Upward Facing Plank
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Upward Facing Plank

Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.

Wheel Pose
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Wheel Pose

Wheel pose is an advanced backbend that stretches the front of the body and strengthens the posterior chain. Please be careful in this pose.

Cat Pose
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Cat Pose

Cat pose improves spinal mobility, stretches the upper back and shoulders, alleviates neck pain and relieves stress and tension.

Cow Pose
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Cow Pose

Cow pose is a beginner backbend that is great for increasing t-spine mobility and relieving pain in the neck and in between the shoulder blades.

Child's Pose
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Child’s Pose

Child's pose is the ultimate restorative, pain-relieving yoga pose. You can take it any time, in your practice, you need to take a break.

Ragdoll
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Ragdoll

Ragdoll releases tension at the lower back and stretches the calves and hamstrings. You can bend your knees as much as you need to.

Reclining Sidebend
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Reclining Sidebend

Reclining Sidebend is a restorative pose that stretches the entire length of the side body—especially the obliques, intercostals and shoulders.

Reclining Spinal Twist
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Reclining Spinal Twist

Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.

Seated Sidebend
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Seated Sidebend

Seated Sidebend is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.

Half Spinal Twist
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Half Spinal Twist

Half Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and improves spinal mobility.

Seated Twist
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Seated Twist

Seated Twist is a gentle spinal twist that opens up the hips and stretches the chest, shoulders, upper and lower back. It's great for your posture.

Snake Pose
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Snake Pose

Snake pose strengthens the mid back, lower back and glutes and opens up the chest and shoulders. It's a great pose to improve posture.

Thread-The-Needle Pose
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Thread-The-Needle

Thread-The-Needle pose is a beginner twist that increases spinal mobility and can help to alleviate pain in between the shoulder blades.

Bridge Pose
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Bridge Pose

Bridge pose improves spinal mobility, opens up the chest and hip flexors, strengthens the posterior chain and alleviates knee and lower back pain.

Chair Pose
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Chair Pose

Chair pose strengthens the feet, ankles, knees, thighs, glutes, back and shoulders and can help to alleviate knee pain.

High Lunge
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High Lunge

High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips and can help to alleviate knee and lower back pain.

Locust Pose
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Locust Pose

Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.

Silver Surfer Strengthens The Hips
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Silver Surfer

Silver Surfer is a great pose to open up and strengthen the hips, stretch the backs of the legs and open up the chest and the fronts of the shoulders.