How to Do Yoga Circular Stretches for Back Pain

Yoga poses can be tremendously helpful for people suffering from back pain. Doing yoga stretches in a circular motion can be particularly beneficial. It's important when doing yoga to not only stretch in a twisting motion, but also from side to side, and upward and downward. This well-rounded asana sequence should help to relieve much of the tension that causes lower back pain.

Instructions

Difficulty: Easy

Things You’ll Need:

• A yoga mat

1. Lie on the floor on your back. Bend your knees and lift them toward your chest with your knees together. Spread your arms out to the sides with the palms facing down. Inhale, and when you exhale allow your knees to slowly move down toward the floor on one side until you come into the abdominal twist pose. Inhale. Bring your knees back up to center. Repeat the abdominal twist pose on the other side.
2. Turn over onto your stomach. Bend your arms at the elbows and place them alongside your body so that your hands are in line with your face. Point the toes. Inhale and slowly lift your torso upward into Baby Cobra pose. Hold the pose for several seconds. Exhale and come back down. Repeat the posture several times.
3. Turn back over onto your back. Bend your legs at the knees. Inhale. Keep your arms in close to your body. Lift your hips upward slightly and slide your hands underneath your buttocks. Exhale. Inhale and lift your body upward until you are resting on your elbows. Allow your head to move gently backward until the top of your head is resting on the floor, coming into Fish Pose. Straighten your legs and remain in this posture, breathing deeply, for at least 30 seconds.
4. Come down from Fish Pose and lift your knees into your chest. Roll over onto your left side and come up to a seated position. Sit in Easy Pose, with one foot at the groin and the other foot in front of it. Place your left arm to the left of your body at a diagonal angle, fingers touching the floor. Inhale and raise your right arm straight up into the air. Exhale. As you reach upward, bend your torso to the left, lengthening both sides of your body as much as possible. Remain in this posture for 30 to 60 seconds. Return to center, then repeat the side stretch on the other side.
5. Come onto all fours. Inhale and arch your back downward and look up, coming into Cat Pose. Exhale as you arch your back in the reverse direction and rest the head in Cow Pose. Repeat Cat/Cow several times to limber up the spine. After the final Cat pose, slowly move your body backward into Child Pose. Round the back. Rest your buttocks on your legs and your body and face on your mat. Rest here for at least 30 seconds.

Tips & Warnings

• To achieve greater benefits, you can combine this circular stretch yoga routine with a powerful vinyasa sequence, which strengthens the back.
• Repeat the yoga sequence whenever you feel back pain coming on.
• Consult your doctor before beginning this or any other exercise program.
• Check a reliable website such as Yoga Journal for contraindications for the various poses (see Resources below).
• If you feel any pain, stop the yoga routine immediately.