fbpx

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 Dogs strengthen the lower back.
Video

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 can help to alleviate lower back pain.
Video

Bridge

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

Cow is a beginner backbend.
Video

Cow

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 is a deeply restorative yoga pose.
Video

Child

Child is the ultimate restorative pose. It's great to practice at the start of your session to bring you into your body and quiet your mind.

Cobra or bhujangasana is an intermediate backbend.
Video

Cobra

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

Dead Pigeon is an all-star pose for athletes.
Video

Dead Pigeon

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

Downward Dog stretches the ankles, calves, hamstrings and spine.
Video

Downward Dog

Downward Dog is one of the quintessential yoga pose. It stretches the calves and hamstrings, lengthens the spine and strengthens the body.

Half-Reclining Hero stretches the quads and can help to alleviate lower back pain.
Video

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) opens up the hips.
Video

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 is a restorative pose that opens up the hips.
Video

Happy Baby

Happy Baby stretches the glutes, groin and hamstrings, relaxes the body, quiets the mind and can help to alleviate lower back pain.

High Lunge opens up the hips and can help to alleviate lower back pain.
Video

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 is a restorative pose that can help to alleviate lower back pain.
Video

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 opens up the hips and can help to alleviate lower back pain.
Video

Lizard

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 activates and strengthens the posterior chain.
Video

Locust

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

Low Lunge stretches the hip flexors.
Video

Low Lunge

Low Lunge is crucial for athletes, to stretch the hip flexors and act as a postural counterpose. Practice this pose after every workout.

Pigeon is a key hip opener for athletes.
Video

Pigeon

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

Plank pose strengthens the core and can help to alleviate lower back pain.
Video

Plank

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

Puppy pose improves spinal mobility especially in the thoracic.
Video

Puppy

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

Reclining Butterfly opens up the hips.
Video

Reclining Butterfly

Reclining Butterfly is a restorative hip opener that stretches the groin and adductors and releases tension at the lower back.

Reclining Spinal Twist alleviates lower back pain.
Video

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 is a great hip flexor stretch.
Video

Runners Lunge

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

Side Lunge stretches the groin, calves and hamstrings.
Video

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 strengthens the wrists, shoulders and obliques.
Video

Side Plank

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

Snake is a great chest opener.
Video

Snake

Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.

Sphinx is a fantastic beginner backbend.
Video

Sphinx

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 is a beginner twist.
Video

Thread-The-Needle

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

Wheel is an advanced backbend.
Video

Wheel

Wheel 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 can help to alleviate lower back pain.
Video

Wind-Relieving

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

Yoga Squat opens up the hips.
Video

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 can help to alleviate lower back pain.
Video

Bridge

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

Camel is an advanced yoga backbend.
Video

Camel

Camel is an advanced backbend that improves spine and shoulder mobility, stretches the hip flexors, abs and chest and activates the glutes.

Cat-Cow mobilises the spine.
Video

Cat

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

Cow is a beginner backbend.
Video

Cow

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 or bhujangasana is an intermediate backbend.
Video

Cobra

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

Fish pose is an advanced, core-strengthening backbend.
Video

Fish

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

Locust pose activates and strengthens the posterior chain.
Video

Locust

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

Puppy pose improves spinal mobility especially in the thoracic.
Video

Puppy

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

Reclining Spinal Twist alleviates lower back pain.
Video

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 can help to alleviate neck pain.
Video

Seated Sidebend

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

Seated Spinal Twist is a great TFL stretch.
Video

Seated Spinal Twist

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

Seated Twist reduces stiffness in the neck and shoulders.
Video

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 opens up the hips and shoulders.
Video

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 shoulders.

Snake is a great chest opener.
Video

Snake

Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.

Sphinx is a fantastic beginner backbend.
Video

Sphinx

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

Standing Sidebend stretches the obliques and shoulders.
Video

Standing Sidebend

Standing Sidebend is a warm up pose that can increase spinal mobility, stretch the shoulders and alleviate pain in between the shoulder blades.

Thread-The-Needle is a beginner twist.
Video

Thread-The-Needle

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

Upward Facing Plank opens up the chest.
Video

Upward Facing Plank

Upward Facing Plank is a great postural counterpose that opens up the chest and strengthens the hands, wrists, shoulders and core.

Wheel is an advanced backbend.
Video

Wheel

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

Cat-Cow mobilises the spine.
Video

Cat

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

Cow is a beginner backbend.
Video

Cow

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 is a deeply restorative yoga pose.
Video

Child

Child is the ultimate restorative pose. It's great to practice at the start of your session to bring you into your body and quiet your mind.

Ragdoll stretches the calves and hamstrings and releases the lower back.
Video

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 is a restorative reclining pose.
Video

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 alleviates lower back pain.
Video

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 can help to alleviate neck pain.
Video

Seated Sidebend

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

Seated Spinal Twist is a great TFL stretch.
Video

Seated Spinal Twist

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

Seated Twist reduces stiffness in the neck and shoulders.
Video

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 is a great chest opener.
Video

Snake

Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.

Thread-The-Needle is a beginner twist.
Video

Thread-The-Needle

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

Bridge can help to alleviate lower back pain.
Video

Bridge

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

Chair pose strengthens the thighs and glutes.
Video

Chair

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

High Lunge opens up the hips and can help to alleviate lower back pain.
Video

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 activates and strengthens the posterior chain.
Video

Locust

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

Silver Surfer opens up the hips and shoulders.
Video

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 shoulders.