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Bird Dogs strengthen the lower back.
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Bird Dog

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

Boat pose strengthens the core.
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Boat

Boat pose is a challenging core stabiliser that strengthens the abs, obliques, lower back, hip flexors, adductors, upper back and neck.

Bridge can help to alleviate lower back pain.
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Bridge

Bridge is a key postural counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.

Camel is an advanced yoga backbend.
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Camel

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

Chair pose strengthens the thighs and glutes.
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Chair

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

Cobra or bhujangasana is an intermediate backbend.
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Cobra

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

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

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

Low Lunge stretches the hip flexors.
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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.

Wheel is an advanced backbend.
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Wheel

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