5 Yoga Postures To Relieve Back Pain - The Sankalpa Project

5 Yoga Postures To Relieve Back Pain

It’s no secret that Yoga can help you boost your health in so many ways. But how exactly do asanas (= postures) work ? I’ll break up 5 of my favorite postures to keep you healthy during this worldwide lockdown… and further down the line.
CHILD POSE (= Balasana)
  • Because we tend to ‘dump’ our weight on our lower back, this posture helps relieve tension in this area.
  • With knees pressed together, it is a great way to massage your internal organs, thus boosting your digestion process.
  • With your forehead pressed against your mat, this pose instantly calms and soothes the brain.
  • By spreading your knee further apart and resting your belly in-between, you’ll allow a nice stretch and opening through the hips, therefore releasing tension in this area.
THREAD THE NEEDLE (= Parsva Balasana)
  • This posture not only stretches and strengthens the shoulders, but also the chest, arms, upper back, and neck.
  • It also releases the tension stored in the upper back and the shoulder blades.
  • The mild twist provided to the spine will also help reduce tension stored in this area. 
⚠️ ATTENTION : Steer clear of this posture if you are pregnant or have a bad case of herniated disks.
LEGS UP THE WALL (= Viparita Karani)
  • Alleviates headaches by promoting blood flow towards the brain
  • Boosts energy thanks to the inflow of blood promoting deep rest
  • Soothes menstrual cramps (Although, some yoga traditions advise AGAINST doing inversions during menstruation !)
  • Relieves lower-back pain due to the entire body being relaxed into the mat
⚠️ ATTENTION : Not recommended for those with high blood pressure or during menstruations.
SUPINE TWIST (= Supta Matsyendrasana)
  • This posture stretches and relieves the entire spine and back muscles.
  • It also massages the muscles of the back and hips.
  • The twisting effect of this pose helps to hydrate and detoxify the spinal disks.
  • Breathing deeply in this posture allows you to lengthen and realign the spine.
  • In the front, this posture massages the abdominal organs and strengthens the abdominal muscles.
SUPINE CHILD POSE (= Supta Balasana)
  • Much like Child Pose, the supine version helps release tension in the lower back, shoulders, and neck.
  • Slowly rocking from side to side massages our lower back.
  • It also allows to lengthen and stretch the entire spine.
  • On the front side, it softly stretches the hips, knees, thighs, and ankles. 
  • Bringing your knees closer to your chest, you’ll gently massage your internal organs (which allows you to boost your digestive system).
  • Because it’s a passive stretching posture, it helps calm the central nervous system.
About MARINE @endo.yogi @zwinyoga
Account Manager in a past life, Marine used to overthink every detail, wanting her work (and life) to be as perfect as shown on social media. After being diagnosed with Endometriosis and undergoing 2 surgeries, she had her wake-up call. She quit her corporate career and took her 8 years of yoga practice to the middle of the Moroccan Atlas Mountain… for a 200 hours Yoga Teacher Training. This changed her outlook on her illness, happiness, and the life events she thought had changed her forever. Above all, it changed her overall view of life and healing. Upon becoming certified, she made it her mission to try and share her experience and knowledge in order to help other men and women suffering from depression, chronic illnesses, or simply from what she calls the “Society Syndrome”.
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