Take Your Yoga to New Heights: Intermediate Poses for Back Pain

Take Your Yoga to New Heights: Intermediate Poses for Back Pain


Intermediate yoga poses? A great way to help reduce back pain and up your strength. If you’re suffering from chronic pain or just want to take your practice to the next level, they can open up your body and ease tension. Read on for the basics of intermediate poses and how they can steer you onto the road to a healthier lifestyle.

Benefits of yoga for back pain

Yoga is a gentle way to ease back pain. It provides many benefits, like increased flexibility, strength in the muscles supporting the spine, relaxed muscles, and improved posture.

Regular yoga postures can reduce back stiffness, decrease tightness in your back, hips, and hamstrings, improve range of motion, and reduce everyday pain.

To use the postures effectively, you must activate the right muscles, while protecting the spine. Doing more challenging poses than beginners’ allows you to strengthen and become more flexible with regular practice. Before doing any poses, consult with a doctor if you have pain or stiffness.

Cat/Cow Pose

Do the Cat/Cow Pose! It’s an intermediate yoga pose that helps with back pain. Increase spinal flexibility and rotation. Open up the chest and shoulders!

Here’s how to do it:

  • Move your body in ways that provide tension relief in the lower back.
  • Feel the benefits of this pose!

Step-by-step instructions

Cat/Cow Pose is an intermediate yoga posture. It relieves back pain and increases spine flexibility. Muscles in the spine and torso alternate between flexing and extending with each inhale and exhale. This exercise also improves breath control and core strength.

Follow these steps to achieve maximum benefits:

  • Start on hands and knees in a tabletop position. Arms should be straight under shoulders and knees below hips.
  • When inhaling, arch your back like a hissing cat. Tuck chin towards chest and push navel up towards ceiling.
  • When exhaling, round out spine like a sleeping cow. Let chin drop towards ground and push navel towards spine.
  • Repeat 8-10 times. Don’t hold either pose too long (2-3 seconds is enough). Relax on all fours before rising.

Regularly doing Cat/Cow Pose improves spinal mobility. It also improves posture, boosts energy levels, reduces stress, and strengthens core abdominal muscles for stability during other poses. Take some time today to try this introductory pose!

Modifications for beginners

Cat/Cow pose is a great place to start your yoga journey. Get on your mat on all fours. Place your hands beneath your shoulders and line your knees up with your hips. Make sure you are comfortable.

Breathe in, tilt your tailbone to the ceiling. Sink your belly down towards the floor, creating a curve in your spine like a cat’s back. This is Cat Pose.

On an exhalation, bring the tailbone down and arch your back. This is Cow Pose. Go back and forth several times. Move with your breath and feel the space each breath creates.

Don’t push too hard or go too fast. Take breaks and do Child’s Pose when needed.

Seated Spinal Twist

Seated Spinal Twist is a yoga pose, created to help with lower back pain. It increases flexibility in the spine and hips. This one needs physical and mental concentration. It’s an essential part of managing chronic back pain.

How can we do it? Let’s look into it! You can either sit in a chair or on the floor:

Step-by-step instructions

Seated spinal twist is a wonderful way to boost your back health and reduce pain. It can be done on either side of the body. Here’s how:

  1. Sit on the floor with your legs straight out in front of you. Put a cushion or blanket behind you for support.
  2. Bend your right leg so that the right foot is near your left hip. If the position is uncomfortable, keep the leg extended straight out in front.
  3. Place your left hand on the center of your backbone to help maintain alignment. Press your sitting bones into the ground and widen your chest.
  4. Inhale and begin twisting. Wrap your right arm around your right knee or shin. Use your left arm for support.
  5. Twist your torso and turn your face towards the opposite knee or shin. Keep your shoulder blades close to your ears. Make sure your lower back is flat.
  6. With each exhale, deepen the twist. Let gravity do its work. Hold the pose for a few breaths. Then, turn towards the bent knee and draw your chin to your breast bone. Inhale deeply and come back up as you open your chest. Draw the right foot back in line with the left sitting bone. Look forward and release, feeling taller.

Modifications for beginners

If you’re new to this pose, start in Simple Cross-legged pose (Sukhasana). Take a deep breath in. Use your hands to turn and clasp your left foot with both hands. Hold the foot securely. Simultaneously twist your chest and head to the right. Look over the right shoulder. Stretch your neck. Keep your shoulders loose and even. Don’t twist too harshly or abruptly – this may hurt your back. Twist gradually with each breath. If you feel any pressure, stop and take a deep breath in before continuing. Hold for a few breaths. Repeat on the other side as you exhale.

Bridge Pose

Intermediate yoga-lovers, rejoice! Bridge Pose is for you! It’s a surefire way to activate your glutes and hamstrings and strengthen your spine. Plus, you get an awesome stretch for your spine. This can help provide relief if you’re dealing with back pain or strain.

Make sure you have good form and technique and you’ll be feeling better in no time!

Step-by-step instructions

Bridge Pose is great for stretching and strengthening your back. Start by lying down with arms at your sides, palms down. Bend both knees and bring them close to your body. Activate your abs, and lift both hips off the floor until you feel a gentle stretch in your back. Keep a slight curve in the spine for comfort and safety.

Press into your hands to lift your chest, broadening your collarbones and lifting one shoulder blade away from another. Lower one arm at a time onto the floor, or support in cactus arms. Engage your legs with energy towards both feet so they stay connected to the floor. Hold bridge for 3-5 minutes or as long as comfortable. You can then move onto other poses like wheel or shoulder stand.

Modifications for beginners

Bridge Pose is great for spinal flexibility and back strength. It can be a challenge for beginners, but with patience and focus, modifications can help.

  • Feet should be hip-width apart, with toes slightly pointing outwards. You can adjust the angle of your feet for more or less comfort.
  • Bend your knees, a bit wider than your hips. Feel the stretch in your hips and inner thighs. Make sure your feet are flat on the floor and pressure is evenly distributed.
  • Place your hands behind you, fingertips pointing forward. Roll onto the outer edges of your hands to make room for movement. Keep your elbows close to your midline.
  • Draw your body weight towards your midline. Engage your abdominals for stability. This will prevent wrist strain when holding the pose for longer. Use it as savasana preparation before lying down.

Half Lord of the Fishes Pose

Half Lord of the Fishes Pose (Ardha Matsyendrasana) is powerful! It’s an intermediate backbend, perfect for stretching the spine and increasing mobility. It opens hips, shoulders and chest. Plus, it works the abdominal muscles and strengthens the spine. Adding this pose to your yoga practice can reduce back pain.

Let’s look at the details of Half Lord of the Fishes and the ways it helps with back pain:

Step-by-step instructions

Half Lord of the Fishes Pose is an intermediate yoga pose. It stretches and strengthens your spine, shoulders and hips. This pose helps to ease back pain and reduce stress and fatigue. Here are the steps:

  1. Start in Staff Pose. Legs extended in front of you.
  2. Bend knees outward so feet come together and let knees hang to either side.
  3. Reach pointer fingers behind you. Raise opposite arm up with palm facing outwards.
  4. Place left elbow on outside of right thigh. Stack elbows one on top of the other. Don’t let both elbows touch the floor.
  5. Hold onto toes or press up into Half Lord of The Fishes Pose. Draw right knee into chest. Extend through right arm as high as comfortable, without straining neck or lower back.
  6. Hold for four breaths. Transition back to starting position with feet flat on ground. Switch sides.
  7. Repeat once more. Release from pose.

Modifications for beginners

Half Lord of the Fishes Pose (Ardha Matsyendrasana) is awesome for releasing tension in your spine and shoulders. Plus it increases flexibility.

Beginner alert! It’s challenging to do this pose. It’s important to adjust to get correct alignment and an OK intensity level.

If you’re new to this, try it against a wall.

  • Sit sideways to the wall.
  • Cross your legs.
  • Hold your big toe.
  • Keep your back straight.
  • Twist from side to side.

This will help you practice the posture on an easier level and get used to the twist sensation while keeping proper alignment.

Reduce the intensity of Half Lord of the Fishes Pose. Use blocks or bolsters under your knees instead of putting them directly on each other. Also, if it’s hard to keep both shoulders flat on the floor while twisting, rest one hand on a block. This will help you keep balance and comfort while you do the posture correctly.


This article is about poses that help with back pain. They’re perfect for taking your yoga to a higher level! Strengthening and stretching your back with these poses can really improve your overall health – physically and mentally. So, why not add some of them to your routine? You’ll definitely notice the difference!

Summary of benefits of yoga for back pain

Yoga is a great way to reduce tension and pain in the back. It releases stress, increases strength, and improves flexibility – all great for posture! Plus, it stretches tight muscles and boosts blood flow to joints. Practicing yoga regularly can help ease pain and build lasting stability in the spine.

When doing poses to relieve back pain, keep your focus on alignment of the spine and torso – just like the ancient practice of yoga. Hold the poses for several breaths, without strain or too much tension in the lower back. Breath is key – slow inhales, counting an even number of exhales slightly longer than inhales as you move.

Mindful breathing with attention to alignment, and responding to the body with kindness, will make for a safe and rewarding practice. It will help alleviate back pain and increase range of motion in limbs and torso!

Frequently Asked Questions

1. What are some intermediate yoga poses recommended for back pain?

Some intermediate yoga poses recommended for back pain include upward-facing dog, dolphin pose, triangle pose, and camel pose.

2. How often should I practice intermediate yoga poses for back pain?

It is recommended to practice intermediate yoga poses for back pain at least 2-3 times per week for optimal benefit.

3. Can intermediate yoga poses worsen back pain?

If done incorrectly, intermediate yoga poses can worsen back pain. It is important to listen to your body and practice under the guidance of a qualified yoga instructor.

4. How do intermediate yoga poses help alleviate back pain?

Intermediate yoga poses help alleviate back pain by improving flexibility, strengthening muscles that support the spine, and promoting proper alignment in the body.

5. Can I modify intermediate yoga poses for my specific back pain needs?

Yes, you can modify intermediate yoga poses for your specific back pain needs. You can use props and adjust the pose to fit your body’s needs.

6. What precautions should I take before practicing intermediate yoga poses for back pain?

Before practicing intermediate yoga poses for back pain, it is recommended to consult with your healthcare provider and a qualified yoga instructor. Avoid practicing on a full stomach and stay hydrated throughout your practice.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

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