Bird Dog strengthens 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 is an intense backbend that improves spinal mobility and opens up the chest. It's an advanced posture, so take extra care.
Bridge pose improves spinal mobility, opens up the chest and hips, strengthens the posterior chain and relieves knee and back pain.
Camel pose is an advanced backbend that improves spinal mobility, opens up the chest and stretches the abs and hip flexors.
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'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 is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and can help to improve posture.
Dancer pose is an advanced balancing pose that stretches the quads, hip flexors, abs, chest and shoulders and improves hip stability.
Flying Locust pose is an advanced and awkward posture that improves spinal mobility and stretches the abs, hip flexors and quads.
Folded Butterfly pose 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 improves spinal mobility.
Half Monkey pose 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, chest and shoulders and improves spinal mobility.
Rabbit pose is an advanced posture that deeply flexes your spine. Please take care in 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.
Half Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and improves 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 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 is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.
Upward Facing Dog is a deep backbend that you find in the Sun Salutations. It strengthens the wrists and shoulders.
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 improves spine and shoulder mobility, challenges your balance and strengthens the wrists and shoulders.