8 out of every 10 people suffer from upper and lower back issues at some point in their lives.[1]

Top that with a sedentary lifestyle and busy work life. Such facts are sufficient to emphasize on the importance of a strong as well as a relaxed back. The following yoga poses would help you achieve same in no time. Practice them once every day for 10 minutes and you’d be good to go for the rest of the day.

Just make sure to keep your posture correct while walking, sitting or even while reclining.

Yoga Poses that target Upper and Lower Back muscles

Yoga Poses (asanas) with benefits Pose Image
Archer’s Pose (Akarna Dhanurasana)

  • Level: Advanced
Akarna Dhanurasana thumbnail
Bharadvaja’s Twist (Bharadvajasana)

  • Level: Intermediate
bharadvajasana thumbnail
Bridge Pose (Setu Bandhasana)

  • Level: Intermediate
Bridge Pose (Setu Bandha Sarvangasana) thumbnail
Bound Angle / Cobbler’s / Butterfly Pose (Baddha Konasana)

  • Level: Beginner
Cobbler's Pose thumbnail
Bow Pose (Dhanurasana)

  • Level: Intermediate
Bow-pose-Dhanurasana  thumbnail
Bridge Pose on Elbows (Dvapada Dhanurasana)

  • Level: Intermediate
image
Camel Pose (Ustrasana)

  • Level: Intermediate
  • Strengthens knees and back
  • Enhances balance and flexibility
  • Improves concentration
camel pose - thumbnail
Cat Pose (Bidalasana / Marjaryasana)

  • Level: Beginner
image
Chair PoseĀ (Utkatasana)

  • Level: Beginner
  • Improves posture and balance
  • Tones abdomen and thighs
  • Great for athletes and runners
chair pose - thumbnail
Child Pose (Balasana)

  • Level: Beginner
Child's pose thumbnail
Cobra Pose (Bhujangasana)

  • Level: Intermediate
Cobra Pose thumbnail
Cow Face Pose (Gomukhasana)

  • Level: Intermediate
Cow's-face-pose thumbnail
Cow Pose (Bitilasana / Goasana)

  • Level: Beginner
Cow Pose (Bitilasana) thumbnail
Dove Pose (Vajra Kapotasana)

  • Level: Advanced
image
Easy Pose (Sukhasana)

  • Level: Beginner
Sukhasana (Easy Pose) thumbnail
Extended Puppy Pose(Uttana Shishosana)

  • Level: Beginner
Extended Puppy Pose (Uttana Shishosana)
Fire Log Pose (Agni Stambhasana)

  • Level: Beginner
Fire Log Pose (Agnistambhasana) thumbnail
Fish out of Hero Pose (Matsyendra Virasana)

  • Level: Intermediate
image
Fish Pose (Matsyasana)

  • Level: Beginner
image
Frog Pose (Bhekasana / Mandukasana)

  • Level: Beginner
image
Full Boat Pose (Navasana)

  • Level: Intermediate
Boat-Pose  thumbnail
Full Pigeon Pose (Purna Kapotasana)

  • Level: Intermediate
image
Half Boat Pose (Ardha Navasana)

  • Level: Beginner
half Boat pose  thumbnail
Half Bow Pose (Ardha Dhanurasana)

  • Level: Intermediate
image
Half Pigeon PoseĀ (Ardha Kapotasana)

  • Level: Beginner
  • Stretches groin and thighs
  • Tones lower back
  • Great for posture correction
Half pigeon pose - thumbnail
Happy Baby Pose (Ananda Balasana)

  • Level: Beginner
Happy-Baby-Pose thumbnail
Heron Pose (Krounchasana)

  • Level: Intermediate
image
Legs Up The Wall Pose (Viparita Karani)

  • Level: Beginner
image
Lion Pose (Simha Vajrasana)

  • Level: Beginner
image
Locust Pose (Salambhasana)

  • Level: Beginner
locust thumbnail
Lord of Fishes Pose (Matsyendrasana)

  • Level: Beginner
image
Lord of Fishes Pose II (Padma Matsyendrasana)

  • Level: Beginner
image
Lunge Pose (Ashva Sanchalanasana)

  • Level: Beginner
Lunge Yoga Pose thumbnail
Monkey Pose (Hanumanasana / Anjaneyasana)

  • Level: Intermediate
image
One Legged Dog / Downward Dog (Split) Pose (Eka Pada Svanasana)

  • Level: Intermediate
image
Reclined Hero Pose (Supta Virasana)

  • Level: Intermediate
image
Reclined Thunderbolt Pose (Supta Vajrasana)

  • Level: Intermediate
image
Reclining Bound Angle Pose (Supta Baddha Konasana)

  • Level: Beginer
image
Royal / King Pigeon Pose (Raja Kapotasana)

  • Level: Advanced
  • Ideal for those ladies who are trying to conceive
  • Improves posture
  • Relieves back pain
king pigeon pose thumbnail
Scorpion Pose (Vrschikasana)

  • Level: Intermediate
  • Strengthens arms and shoulders
  • Great for flexibility and back pain
  • Improves mental focus
Scorpion Pose - thumbnail
Seated Forward Bend Pose (Paschimottanasana)

  • Level: Beginner
image
Sphinx Pose

  • Level: Beginner
image
Threading the Needle (Parsva Balasana)

  • Level: Beginner
image
Thunderbolt Pose (Vajrasana)

  • Level: Beginner
Thunderbolt-Pose
Upward Facing Two-Foot Staff Pose (Dvi Pada Viparita Dandasana)

  • Level: Intermediate
image
Upward Plank Pose (Purvottanasana)

  • Level: Intermediate
image
Warrior II Pose (Virabhadrasana II)

  • Level: Beginner
Warrior-2-Pose thumbnail
Wheel Pose (Chakrasana)

  • Level: Intermediate
Wheel pose thumbnail
Wind Releasing Pose (Pavanamuktasana)

  • Level: Beginner
image
Reference:

[1] In the face of pain - Fact sheet (pdf). ^Back to Top^

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