If you’re looking for the best yoga poses for beginners or beginner yoga for back pain, you’ve come to the right place. In this article, we’ll offer health benefits and a few tips on how to get started with yoga to ease back pain.
If you’re a beginner, start with a gentle yoga class or purchase a yoga DVD designed for beginners. If you have any concerns, be sure to speak with your doctor before starting a yoga practice.
To get started, find a comfortable spot on a yoga mat or towel. You may want to practice in front of a mirror at first so you can check your form. Start with some basic poses such as cat-cow, mountain pose, and Downward Facing Dog. As you become more comfortable with these poses, you can add in more challenging poses such as Camel Pose, Half Camel Pose, and spinal twists.
1. Warrior I
It is one of the ideal yoga poses for beginners, as the pose improves balance, flexibility, and strength.
- Besides opening up the hips and chest, this exercise also helps to relax the muscles. Stand approximately four feet apart from each other.
- When you make a 90-degree turn, angle your right foot out 90 degrees and your left foot in 45 degrees.
- Put your right knee over your right ankle by bending it over. Straighten your left leg and push your right hip forward.
- Lift your arms overhead, palms facing each other. Look up at your hands.
- Hold for 3-6 breaths before switching sides.
2. Downward Facing Dog Yoga Poses
This is a great all-around pose that helps to stretch and strengthen the entire body. The first step is to get on your hands and knees. You should tuck your toes under, lift your hips back, straighten your legs, and push your heels forward.
Make a V-shaped inversion of your body. Turn your inner thighs upwards as you press your palms into the floor.
Breathe in and out for 3-6 breaths.
3. Triangle Yoga Poses
In addition to improving flexibility and potency, this pose is well-suited for developing a sense of well-being.
- Begin in the Warrior I position. From there, open your hips and stretch your right hand down to the floor.
- Your left hand should reach up toward the ceiling. Hinge at your hips and bring your left hand down to your left ankle, resting your right hand on your right thigh.
- Gaze up at your left hand. Hold for 3-6 breaths before switching sides.
4. Cobra Yoga Poses
This is a great pose for beginner yoga for back pain as it helps to open up the chest and shoulders and strengthen the back.
- Lie face-down on the floor. Your palms should be flat on the floor next to your chest.
- Pressing into your palms, lift your head, chest, and arms up off the floor.
- Keep your navel pulled in towards your spine and your shoulders down away from your ears.
- For 3-6 breaths, hold the position.
5. Camel Pose
As a beginner, this pose opens up your entire front body.
- Initiate by kneeling on the floor with your legs hip-width apart. With your fingers pointing down, place your hands on your lower back.
- Pressing into your palms, lift your chest and gaze up towards the ceiling. Lean back, opening up your chest.
- You can either stay here or, keeping your palms on your lower back, reach your right hand back to grab your right ankle and your left hand back to grab your left ankle.
- Be sure to hold your breath for 3-6 breaths.
6. Upward-Facing Dog Yoga Poses
An upward-facing dog is another one of the classic yoga poses for beginners that helps strengthen the back.
- Lay on your stomach and extend your legs behind you.
- Place your palms on the ground next to your ribs and press up, lifting your torso and your legs off the ground.
- Keep your shoulders down and your gaze forward.
7. Half Camel Pose
Half Camel pose is a great way to release tension in the lower back.
- With your feet hip-width apart, begin kneeling on the ground.
- Support your back by placing your hands on it with fingers pointing down.
- Inhale, look up and arch your back.
- Round your back and tuck your chin into your chest as you exhale.
8. Seated Twist Pose
A great way to stretch the spine and relieve back pain is to practice this pose when practicing beginner yoga for back pain.
- Sit on the ground and outstretch your legs in front of you.
- Cross your right leg over your left leg and place your right hand behind you. Placing your left hand on your right knee, look over your right shoulder.
- Repeat on the other side after holding for several breaths.
9. Pigeon Yog Poses
In yoga poses for beginners, the pigeon pose is an excellent way to release hip and lower back tension.
- Start in a downward-facing dog position.
- Advance the right knee and place it beneath your right wrist. Lower your left leg to the ground and slide it back, keeping your hips square.
- You can place a block underneath your left hip for support.
- Repeat the same for the other side.
10. Sphinx Pose
The sphinx pose is a fantastic way to ease lower back pain.
- Lay down flat on your stomach on the ground while stretching your legs behind you.
- As you press your hands into the ground, place your elbows under your shoulders and place your forearms under your shoulders. Keep your hips on the ground as you lift your head and torso off the ground.
- Hold for several breaths, then release.
Yoga poses are a great way to ease back pain and improve your flexibility. Start with these yoga poses for beginners and then progress to more advanced poses as your back pain improves. Yoga is a perfect way to ease back pain gradually and gently.
The beauty of yoga is that it can be modified to meet your needs, whether you’re a beginner or a more experienced practitioner.
