Yoga poses for lower back pain

Here are some yoga poses that can help alleviate lower back pain:

1. Child’s Pose (Balasana): Kneel down with your knees wide apart and big toes touching. Lower your hips back towards your heels and stretch your arms forward, resting your forehead on the mat. Stay in this pose and breathe deeply, allowing your lower back to release tension.
2. Cat-Cow Pose (Marjaryasana-Bitilasana): Start on your hands and knees in a table-top position. Inhale and lift your chest forward, arching your back for Cow Pose. Exhale and round your spine, tucking your chin towards your chest for Cat Pose. Alternate between these two poses for several rounds, focusing on the movement of your spine.
3. Downward Dog Pose (Adho Mukha Svanasana): Begin on your hands and knees. Slowly lift your hips up and back, straightening your legs and pressing your heels towards the floor. Keep your spine long and strong, and feel the stretch in your lower back and hamstrings.
4. Sphinx Pose: Lie on your stomach with your legs extended behind you. Place your forearms on the mat with your elbows directly under your shoulders. Press your forearms and hands into the mat as you lift your chest and upper back off the ground. Hold this pose, feeling the gentle extension in your lower back.
5. Thread the Needle Pose: Start on your hands and knees in a table-top position. Reach your right arm under your left arm, threading it through until your right shoulder and temple rest on the mat. Hold for a few breaths, then switch sides.
6. Supine Twist: Lie on your back with your legs extended. Bend your right knee and hug it into your chest. Slowly drop your right knee over your left leg, allowing it to fall towards the floor. Extend your right arm out to the side, palm facing up, and turn your head to look in the opposite direction. Hold for several breaths and then switch sides.

Remember, it’s important to listen to your body and practice these poses with awareness and proper alignment. If you have any existing injuries or conditions, it’s best to consult a qualified yoga instructor or healthcare professional before attempting these poses.