5 yoga poses to relieve lower back pain
Prolonged sitting often leads to lower back pain, a common issue in today's sedentary lifestyles. Yoga offers a solution with poses like Child's Pose, Cat-Cow, Downward-facing dog, Cobra, and Sphinx. These poses relieve tension, improve spinal flexibility, and strengthen core muscles.
In today's sedentary lifestyle, where you end up sitting for over 8 hours, your back often pays the price. If your lower back feels tight, achy, or sore after long hours at a desk or on the couch, you're not alone.
Prolonged sitting can lead to back pain. The good news? Yoga can help to relieve lower back pain caused by sedentary lifestyles, poor posture, or stress. Here are five yoga poses designed to ease lower back pain and enhance mobility and relaxation.
Child's Pose (Balasana)
Child's pose, aka Balasana, can take off the stress from your lower back. It gently stretches the hips, thighs, and lower back to release tension. To practise this, first kneel on the floor, sit back on your heels, and then slowly lower your torso forward, resting your forehead on the ground.
Now extend your arms forward or rest them alongside your body. Hold for 30 seconds to a minute, breathing deeply.
Cat-Cow Pose (Marjaryasana-Bitilasana)
This yoga pose improves spinal flexibility and relieves tension in the lower back. It can allow a nice flexion and extension of the spine. It is good for flexibility and is excellent for beginners. Start on all fours, hands under shoulders and knees under hips. Now inhale, arch your back, lifting your chest and tailbone (Cow).
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
Investire è più facile che mai
BG SAXO
Scopri di più
Undo
Then exhale, round your spine, tucking your chin and tailbone (Cat). Repeat for 8-10 breaths.
This pose also warms up the spine and improves circulation.
Downward-facing dog (Adho Mukha Svanasana)
Downward dog can help to stretch the hamstrings, calves, and back, and thereby reduce lower back stiffness. If you are struggling with lower back pain and neck pain, this pose can help relieve it. To practice this pose, from all fours, lift your hips toward the ceiling, forming an inverted V-shape.
Then keep your hands shoulder-width apart and feet hip-width apart. Press your heels gently toward the floor and hold for 30 seconds.
Cobra pose (Bhujangasana)
The cobra pose, aka Bhujangasana, is a gentle yoga pose. This pose can lower back pain by strengthening and stretching the spine, core, and surrounding muscles. Lie face down, and press your palms into the mat. Now lift your chest upward while keeping your legs extended and pelvis grounded.
Sphinx pose
The Sphinx pose is a gentle way to strengthen your spine and buttocks. It can stretch your chest, shoulders, and abdomen, and also help relieve stress. To practice this pose, lie on your stomach, place your elbows under your shoulders, and lift your chest without straining your lower back. Hold this pose for 30 seconds to 1 minute.
Best Yoga poses to ease your knee pain
One step to a healthier you—join Times Health+ Yoga and feel the change
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
44 minutes ago
- Time of India
Yoga: The Art of Attention in a Distracted World
As International Yoga Day 2025 approaches, Indian corporate leaders are embracing yoga and mindfulness. "Yog is the journey of the self, through the self, to the Self." – Bhagavad Gita 6.20 On this International Yoga Day , as yoga mats unfurl across continents and millions synchronize their breath to a timeless rhythm, let us pause and reflect—not merely on posture or flexibility—but on the inner posture of the mind , the quiet alignment of attention with the divine. Yoga Beyond the Mat In the sixth chapter of the Bhagavad Gita , Lord Krishna elevates the discourse on Yoga from the external to the internal. He asserts that Karma Yoga—performing one's worldly duties without attachment—is nobler than renunciation. But beyond all, the yogi who meditates with unwavering devotion to the Divine is supreme (6.47) . This vision of yoga is not escapism, but a precise alignment of our attention, energy, and time with spiritual realization. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Buy Brass Idols - Handmade Brass Statues for Home & Gifting Luxeartisanship Buy Now Undo The Age of Scattered Attention Modern life is not short of stimulation, but it is starved of stillness. In an era of infinite scrolling, attention has become our rarest resource. And as the Gita proclaims, 'Elevate yourself through the power of your mind, not degrade yourself; for the mind is both friend and enemy' (6.5). This internal war—between the distracted and the disciplined mind—is where Yoga truly begins. Focus: The Spiritual Muscle Swami Vivekananda often emphasized the role of disciplined attention as the core of spiritual training . He said, " The difference between an ordinary man and a great man lies in the degree of concentration ." Yoga is the ancient art of winning that battle. It is the practice of bringing the mind back—again and again—to the Divine, as described in Gita 6.26: 'Whenever the mind wanders... bring it back under control.' The Kundalini , the rising serpent, symbolizes this precise power—of awakening focus, of uncoiling our spiritual energy toward its highest possibility. Attention as Enlightenment Modern psychology echoes these ancient truths. Mihaly Csikszentmihalyi, in his seminal work Flow, observes: "The best moments in life occur when a person's body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile." This is Yoga: not relaxation, but immersion. Not escape, but engagement with our highest self. The Lamp That Does Not Flicker A mind trained in Yoga becomes like a flame in a windless place (6.19)—still, unwavering, full of light. It sees gold, dirt, and stone as equal (6.8), and beholds the Self in all beings and all beings in the Self (6.29). This is not poetic fantasy, but a lived transformation, attainable by persistent practice and joyful detachment . From Self-Help to Selflessness Real yoga is not about helping ourselves—but transcending the self. The Gita teaches that the yogi lives in the world but is not of it. He works, sleeps, eats, and interacts in balance (6.17), free from the turbulence of likes and dislikes. He becomes a mirror , not a mask—a presence that reflects love, impartiality, and inner bliss. The Way Forward As we honor Yoga on this day, let us honor not just its physical elegance, but its spiritual essence . Let us strive not just to stretch our limbs, but to still our minds , not just to master poses, but to master attention. In a world of noise, the yogi is the silence that sings. In the storm of desires, the yogi is the center that holds. And above all, in a civilization distracted by consumption, the yogi is a reminder that being is enough . Shivoham, Shivoham – I am He, I am He. Not the doer, not the doing, but the undying awareness behind all. Happy International Yoga Day. Authored by: Shambo Samrat Samajdar and Shashank R Joshi Heal Your Mind & Body with Yoga: Dr. Hansaji Yogendra's Wisdom
Time of India
an hour ago
- Time of India
How fitness icons perfectly blend ancient knowledge with modern perspectives
Once upon a time, fitness was seen in two lights - 1. Lifting heavy weights in the gym, sweating and panting for breath, 2. Turning yourself into a pretzel on the Yoga mat, struggling to keep up with the Yoga expert in front of you. But thankfully, with time, the way people saw fitness changed, and so did the ways in which fitness is achieved. And for many, somewhere between a Himalayan herb and a calorie counter, and between a running track and a sweet treat, the sweet spot was found. Fitness icons today know how to blend ancient wisdom and knowledge of modern fitness perfectly. They know how to attract their target population, and also how to genuinely help them make a difference in their life. Whatever they do, perform, and preach is a mix of physical health, mental wellness, and staying up to date with trends. Ancient wisdom on fitness Ancient Indian knowledge talks about health and fitness in a very holistic sense. The Bhagavad Gita talks about the importance of Yoga, emphasises the integration of body, mind, and spirit, and saw physical fitness not just as muscle strength or endurance but also as the road to mental clarity. And with time, several fitness icons blended ancient knowledge with modern perspectives, making the youth of their times interested and keen on improving their health. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Kaum zu glauben! Hausbesitzer ohne Solar bekommen PV fast geschenkt Solar Nachrichten Aktuell Mehr erfahren Undo Name Ancient Knowledge Modern perspective Blending outcome Baba Ramdev Yoga, Ayurveda, pranayama, sattvik food Used TV, YouTube, and Patanjali products to reach the masses Made Yoga accessible to all, spread awareness around Holistic wellness and ancient healing approaches like pranayama, sattvik food Milind Soman Natural movement, simple living, body awareness Uses social media, marathons, nature workouts, and everyday fitness routines Inspires a natural and sustainable fitness lifestyle through visible, modern content creation Sri Sri Ravi Shankar Breathing exercises, meditation, yogic science Built global platforms, online courses, and stress-relief workshops Made ancient spiritual practices part of modern corporate and wellness culture Sadhguru Inner engineering, Yoga, meditation, energy science Uses apps, videos, podcasts, and live events like overnight dhyana sessions Makes inner transformation feel scientific, structured, and contemporary Baba Ramdev In modern times, Baba Ramdev has been one of the most important figures in popularising Yoga and Ayurveda globally. He showed the world how ancient practices can be adapted to modern lifestyles, and the ease of Yoga people experienced while following him, was unmatchable. Baba Ramdev talked about Pranayama, asanas, and a simple, sattvik diet to promote balance and health. Thousands of people, including seers and saints, regarded him as the 'God of Awakening' and the man who travelled thousands of kilometers, all around India to teach people about Yoga, Ayurveda, and holistic living. And the way he blended modern perspectives and ancient wisdom was through his use of television to make Yoga a part of everyday lives, and then launching Patanjali Ayurved, where people received healthy, nutritious products, in a way they liked. For example, when Patanjali Ayurved launched a series of juices, the one that piqued people's interest most was the Aloe vera juice they offered. Full of vitamins, minerals, and good nutrients, the Aloe vera juice comes with fiber, and is an excellent, healthy alternative to packaged juices filled with sugar. Milind Soman Icons like Milind Soman come very rarely, but when they do, they influence generations. Be it Yoga, pilates, calisthenics, or strength training, Soman endorses it all to maintain a youthful, healthy life, and the way he talks about running, walking, and more such activities, and shares videos of himself practicing in nature, makes people wish to make some changes in their life. From running personal marathons between lush, green trails to talking about balanced nutrition and good sleep schedules, he does it all. Sri Sri Ravi Shankar Another icon, Sri Sri Ravi Shankar's 'Art of Living' foundation, shows the perfect mix of ancient spiritual techniques and modern wellness strategies. With a combination of breathing exercises, meditation, Yoga, stress management, personal development, and more, Art of Living simplifies the complexities of modern life, and gives solutions that improve mental peace, physical health, and emotional health too. The Art of Living's emphasis on breath control and mindfulness is a part of ancient yogic science, but the way they have spread the word via modern technology, and in accessible formats, has quickly gained them contemporary audiences. Sadhguru Sadhguru Jaggi Vasudev is another icon who talks about not just physical health, but also mental and spiritual one. He advocates yoga and meditation not just as physical exercise but as a way to expand your consciousness and improve the 'Prana' in you. Sadhguru's teachings talk about 'inner engineering', be it in the form of mobile applications like 'Miracle of Mind' or overnight meditation and dhyana sessions he organises, which in turn help people achieve a healthy mind, body, and soul. One step to a healthier you—join Times Health+ Yoga and feel the change
Hindustan Times
an hour ago
- Hindustan Times
International Yoga Day 2025: Psychiatrist shares how to manage anxiety and depression with yoga, trainer suggests tips
International Yoga Day 2025: According to Harvard Medical School, yoga can increase production of endorphins, reduce stress and elevate GABA (a chemical associated with decreased anxiety). What is it about yoga that makes it such a great tool for anxiety? And is it possible to optimise your yoga session to not just reduce anxiety, but also manage depression? Also read | Yoga Day 2025: Shavasana to baddha konasana, 8 best asanas for PCOS International Yoga Day 2025: Yoga has a huge impact on mental health. Here is how to make the most of yoga for mental health. (Freepik) To get some clarity, we asked Dr Sakshe Jain, consultant psychiatrist at Ruby Hall Clinic, Pune and Prerna Khetrapal, Pilates and yoga trainer, and founder, Kaizen. Whether you're a beginner looking to reap some of these mental health benefits or an experienced yogi trying to find peace, these tips can help you feel your best. Dr Jain said 'yoga has emerged as a powerful and holistic tool in managing anxiety and depression', offering both physical and emotional relief through a blend of mindful movement, breath control, and meditation. She said: 'Unlike conventional treatments that often focus solely on symptom suppression, yoga addresses the root of mental unrest by calming the nervous system, improving self-awareness, and fostering inner balance.' According to Dr Jain, regular yoga practice also boosts serotonin and endorphin levels, which are natural mood enhancers, making it especially beneficial for those struggling with fatigue and low motivation associated with depression. Moreover, the meditative aspect of yoga cultivates mindfulness, helping individuals break free from cycles of overthinking and emotional overwhelm, Dr Jain said. "Research supports these benefits, with studies showing improvements in sleep quality, reduced cortisol levels, and decreased symptoms of anxiety and depression among consistent practitioners," she said and added that while yoga is not a replacement for medical or psychological treatment in severe cases, 'it serves as a valuable complementary therapy that enhances emotional resilience and promotes long-term mental well-being'. 'In a fast-paced world marked by constant stress, yoga offers a safe and sustainable path to mental clarity and inner peace,' Dr Jain said. The meditative aspect of yoga cultivates mindfulness, helping individuals break free from cycles of overthinking and emotional overwhelm, Dr Jain said. (Freepik) How to use yoga to calm anxiety? She added that practices like pranayama (breathwork) help regulate the breath, reducing stress hormone levels and activating the parasympathetic nervous system to induce a state of relaxation. Dr Jain said: 'Gentle asanas such as Child's Pose, Cobra Pose, and Legs-Up-the-Wall have a grounding effect, easing physical tension while uplifting mood.' Prerna further said, 'As someone who has dedicated their life to holistic wellness, I've seen firsthand how yoga can be a transformative tool in managing anxiety and depression. Yoga isn't just about movement — it's about coming home to yourself. Through breathwork (pranayama), mindful movement, and meditation, yoga helps regulate the nervous system, reduce cortisol levels, and improve emotional resilience.' The more yoga you do, the more of a long-term improvement you'll see, as Prerna said 'consistent practice fosters greater self-awareness, emotional balance, and a deeper sense of peace'. She explained, 'In my work, I incorporate practices like Flow Yoga and Shirodhara Yoga to help individuals reconnect with their inner stillness and create space for healing. The beauty of yoga lies in its ability to gently guide you out of a reactive mind and into the present moment, where anxiety cannot thrive. Over time, this consistent practice fosters greater self-awareness, emotional balance, and a deeper sense of peace. Yoga doesn't offer a quick fix — but it provides the tools to reclaim your mental and emotional wellbeing with grace and intention.' Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
