Yoga Asana Sequence with a Focus on the Lower Back

This sequence of asanas can be practised at home to relieve lower back pain. There are some contra-indications. Please consult to your yoga teacher before practising these asanas.

1) Cat and cow– 5 times.
(Increasing the flexibility of the neck, shoulders, and spine)


2) Downward dog – 10 breaths.
(Helping to relieve stiffness and back pain)

3) Cobra – 2 times.
(Helping to relieve tightness in the upper body)


4) Salabhasana B – 2 times 3 breaths each
(Helping to relieve tightness in the upper body)


5) Eka Pada Rajakapotasana Prep (One-Legged King Pigeon Pose Prep) – 5 breaths on each side.
(Stretching the hamstrings and lower back)
• Begin lying on the floor, cross the ankle of the right leg to the opposite knee. Clasp behind the knee and pull it toward the shoulder on that same side of the body while keeping the tailbone on the floor. Maintain a neutral pelvis and a natural lumbar curve.
• After several of these repetitive movements, hold at about an 80% stretch for 5 breaths.


6) Jathara Parivartanasana (Revolving twist pose) – 3 times on each side.
(Twisting the lower back muscles, preventing and curing lower back pain. Hydrating the discs)

Extend the arms out like a cross and palms facing down, alternately move the bent knees back and forth to the left and right side while gazing at the opposite direction. Inhale; extend the legs over, exhale, draw them back to the center.

7) Balasana (Child’s pose) Variation- 5 breaths on each side. (Stretching the Quadratus Lumborum which is a deep muscle running on both sides of the lower back. It is responsible for stabilizing the lower back when upright, and also has a role in bending).
• Begin in Baby pose, fold obliquely forward over the right thigh while reaching the left arm forward from the shoulder.
• Play with alternately arching the left lower back up and then back down while stretching out longer through the left arm and hand. Explore both sides.


8) Utthita Trikonasana – 5 breaths on each side.
(Stretching the entire body. Helping to relieve backache and neck sprains)


9) Hundreds – 1 (from Pilates)
(Helping to build the core)
10) Savasana (5 min)

Fotos: Sherryl, Kelly, Layla (fotos taken during Hatha Yoga classes at Alamba Yoga in Mansfield)

Sources for preparing the sequence of asanas: M. Stephens Yoga Therapy

2 thoughts on “Yoga Asana Sequence with a Focus on the Lower Back

  1. Thank you for this sequence, I`ve practiced this at home as I missed the Tuesday class and felt that my back needed a bit of TLC! It`s helped enormously and improved my flexibility and energy levels. Thank you again – Suzanne

    1. Suzanne, thank you very much for your comment. Well-done for the home practice, and I am so pleased you feel a little better! Best regards, Tatiana

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