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Read More8 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 (asanas) with benefits | Pose Image |
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Archer’s Pose (Akarna Dhanurasana)
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Bharadvaja’s Twist (Bharadvajasana)
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Bridge Pose (Setu Bandhasana)
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Bound Angle / Cobbler’s / Butterfly Pose (Baddha Konasana)
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Bow Pose (Dhanurasana)
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Bridge Pose on Elbows (Dvapada Dhanurasana)
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Camel Pose (Ustrasana)
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Cat Pose (Bidalasana / Marjaryasana)
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Chair Pose (Utkatasana)
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Child Pose (Balasana)
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Cobra Pose (Bhujangasana)
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Cow Face Pose (Gomukhasana)
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Cow Pose (Bitilasana / Goasana)
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Dove Pose (Vajra Kapotasana)
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Easy Pose (Sukhasana)
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Extended Puppy Pose(Uttana Shishosana)
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Fire Log Pose (Agni Stambhasana)
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Fish out of Hero Pose (Matsyendra Virasana)
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Fish Pose (Matsyasana)
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Frog Pose (Bhekasana / Mandukasana)
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Full Boat Pose (Navasana)
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Full Pigeon Pose (Purna Kapotasana)
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Half Boat Pose (Ardha Navasana)
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Half Bow Pose (Ardha Dhanurasana)
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Half Pigeon Pose (Ardha Kapotasana)
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Happy Baby Pose (Ananda Balasana)
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Heron Pose (Krounchasana)
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Legs Up The Wall Pose (Viparita Karani)
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Lion Pose (Simha Vajrasana)
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Locust Pose (Salambhasana)
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Lord of Fishes Pose (Matsyendrasana)
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Lord of Fishes Pose II (Padma Matsyendrasana)
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Lunge Pose (Ashva Sanchalanasana)
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Monkey Pose (Hanumanasana / Anjaneyasana)
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One Legged Dog / Downward Dog (Split) Pose (Eka Pada Svanasana)
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Reclined Hero Pose (Supta Virasana)
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Reclined Thunderbolt Pose (Supta Vajrasana)
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Reclining Bound Angle Pose (Supta Baddha Konasana)
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Royal / King Pigeon Pose (Raja Kapotasana)
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Scorpion Pose (Vrschikasana)
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Seated Forward Bend Pose (Paschimottanasana)
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Sphinx Pose
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Threading the Needle (Parsva Balasana)
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Thunderbolt Pose (Vajrasana)
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Upward Facing Two-Foot Staff Pose (Dvi Pada Viparita Dandasana)
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Upward Plank Pose (Purvottanasana)
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Warrior II Pose (Virabhadrasana II)
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Wheel Pose (Chakrasana)
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Wind Releasing Pose (Pavanamuktasana)
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Reference: [1] In the face of pain - Fact sheet (pdf). ^Back to Top^