Beginner Yoga Poses For Back Pain
Tri Pada Adho Mukha Svanasana (Three Legged Downward Facing Dog)
Inhale as you lift one leg up towards the sky, doing your best to keep both hips in one line as you do so. Try to find balance in your body by centering the weight and distributing it evenly between both hands.
Exhale and step one foot forward between your hands, lifting into High Lunge. The knee of your front leg should be bent directly over the ankle, making the thigh parallel to the mat. The back leg should be straight and lifted, balancing on the ball of the foot. Lift the arms up overhead, but keep the shoulders and neck relaxed. As you lift your arms, feel your sides and the space between your ribs lengthen.
Return to Plank (Pose 5) and repeat the poses on the other side.
Utkatasana (Chair Pose)
Inhale as you step the back foot forward to meet the front foot. (Alternately, you could step back from High Lunge into Plank and repeat Chaturanga Dandasana, Urdhva Mukha Svanasana, and Adho Mukha Svanasana before coming into this pose.)
With the sides of your feet touching, bend your knees as if you are going to sit down in a chair behind you. Keep the weight in your heels and sit down lower. Raise your arms over your head, making sure that the chest stays lifted and the shoulder joints and neck stay loose and relaxed. Straighten your legs and return to Tadasana (Pose 1) to repeat this sequence.