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.
Tag - Lower Back
Bow pose improves spinal mobility and opens up the chest and shoulders. It is an advanced posture so take extra care.
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 backbend that improves spine and shoulder mobility, stretches the hip flexors, abs and chest and activates the glutes.
Cat pose improves spinal mobility, stretches the upper back and shoulders, alleviates neck pain and relieves stress and tension.
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 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 pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and improves posture.
Dancer is an advanced balancing, hip opener that stretches the quads, hip flexors, abs, chest and shoulders and improves stability in the hips.
Flying Locust is an advanced pose that improves spinal mobility and stretches the abs, hip flexors and quads. It's awkward, so take it easy.
Folded Butterfly stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind.
Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and increases spinal mobility.
Half Monkey or Half Splits is an intermediate forward bend that stretches the ankles, calves, hamstrings and lower back.
Head-To-Knee pose stretches the ankles, calves, hamstrings, groin and lower back and opens up the hips. A strap can be useful in this pose.
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.
One-Handed Tiger challenges your balance, stretches the quads, hip flexors and shoulders and improves spinal mobility.
Rabbit is an advanced pose that puts your spine into deep flexion. Please be careful with this pose—especially if you suffer from lower back pain.
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 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 Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and increases spinal mobility.
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 is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.
Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.
Upward Facing Dog is an intense backbend, similar to Cobra pose, that is practiced mostly as part of Sun Salutation A and B.
Wheel is an advanced backbend that stretches the front of the body and strengthens the posterior chain. Please be careful in this pose.
Wide-Legged Forward Bend stretches the ankles, calves, hamstrings, groin and lower back and can help to alleviate lower back pain.
Wild Thing is an advanced backbend that improves spine and shoulder mobility, challenges your balance and strengthens the wrists and shoulders.