5 yoga asanas By Swami Ramdev to relieve back pain in 10 minutes | Yoga For back pain relief
Back pain has become a common problem for people of all ages. Long hours of sitting, poor posture, lack of physical activity, excess weight, muscle stiffness, and an inactive lifestyle can all contribute to discomfort in the back. For many people, the problem becomes worse when they spend most of the day working at a desk or using smartphones.
Yoga can be a useful part of a healthy routine because many yoga poses gently stretch and strengthen the muscles that support the spine. Regular practice may also improve flexibility, posture, mobility, and body awareness.
If you are looking for simple yoga exercises that can be practiced at home, these 5 yoga asanas by Swami Ramdev for back pain relief can be a good starting point. The poses include Makarasana, Bhujangasana, Ustrasana, Markatasana, and Shalabhasana.
However, yoga should be practiced gently. If you have severe or persistent back pain, a recent injury, numbness, weakness, or pain that travels down your legs, consult a qualified healthcare professional before starting an exercise routine.
How Yoga May Help With Back Pain
A sedentary lifestyle can make the muscles around the back and hips tight and weak. Poor posture can also place additional stress on the spine. Gentle yoga movements can help improve flexibility while strengthening important muscle groups.
Some yoga poses focus on the lower back, while others involve the hips, abdomen, shoulders, and upper back. Together, these movements can support better posture and overall mobility.
If you also experience discomfort around the neck and upper body from prolonged sitting, you can explore these gentle yoga poses for neck pain relief. For shoulder stiffness and upper-body tension, our guide to yoga poses for shoulder pain relief can also complement a gentle stretching routine.
5 Yoga Asanas by Swami Ramdev for Back Pain Relief
Here are five commonly practiced yoga poses that can be included in a gentle back-care routine. Beginners should focus on controlled movements rather than trying to hold a pose for a long time.
1. Makarasana or Crocodile Pose
Makarasana, also known as Crocodile Pose, is a relaxing posture that can be used between more active yoga poses. It allows the body to rest while keeping the spine in a comfortable position.
The pose is particularly useful as a relaxation posture after exercises that involve the back. It can also be a simple way for beginners to become comfortable with lying on the floor and focusing on slow breathing.
How to do Makarasana
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Lie on your stomach on a comfortable yoga mat.
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Keep your legs comfortably apart and allow your feet to relax.
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Fold your arms and rest your forehead or chin comfortably on your hands.
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Relax your shoulders and allow your stomach and back muscles to soften.
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Breathe slowly and deeply for 30 seconds to 1 minute.
Do not force your neck into an uncomfortable position. The purpose of this pose is relaxation rather than stretching aggressively.
2. Bhujangasana or Cobra Pose
Bhujangasana, commonly called Cobra Pose, is one of the most popular yoga poses for the back. It gently opens the front of the body while engaging the muscles around the spine.
When performed correctly, Cobra Pose can help develop better awareness of spinal movement. Beginners should avoid lifting the chest too high. The movement should come from a comfortable extension of the upper back rather than forcing the lower back.
How to do Bhujangasana
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Lie on your stomach with your legs extended behind you.
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Place your palms beside your chest, close to your shoulders.
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Keep your elbows close to your body.
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Take a slow breath in and gently lift your chest.
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Keep your shoulders relaxed and avoid shrugging them toward your ears.
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Hold the position for a few comfortable breaths.
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Slowly lower your chest back to the mat.
If you are new to yoga, start with a small lift instead of trying to create a deep backbend.
3. Ustrasana or Camel Pose
Ustrasana, or Camel Pose, is a deeper back-opening posture. It stretches the front of the body while encouraging extension through the spine. Because it requires more flexibility and balance than Makarasana or Cobra Pose, beginners should approach it gradually.
How to do Ustrasana
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Kneel on your yoga mat with your knees about hip-width apart.
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Keep your torso upright and engage your core gently.
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Place your hands on your lower back for support.
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Slowly move your chest upward and slightly backward.
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If comfortable, reach your hands toward your heels.
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Keep your neck relaxed and avoid dropping your head forcefully backward.
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Hold for a few slow breaths and return to the starting position carefully.
Do not force yourself to touch your heels. A supported version with your hands on your lower back may be more appropriate for beginners.
4. Markatasana or Monkey Pose
Markatasana is a gentle twisting movement that can help improve mobility around the spine and lower back. It is often practiced as a slow floor-based movement and can be easier for beginners than standing twists.
How to do Markatasana
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Lie flat on your back with your knees bent.
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Keep your feet comfortably placed on the floor.
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Extend your arms out to the sides.
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Slowly allow your knees to move toward one side while keeping the movement controlled.
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Keep your shoulders relaxed and as close to the floor as comfortable.
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Return your knees to the center and repeat on the opposite side.
Move slowly and avoid pushing your knees down toward the floor. The goal is gentle spinal mobility, not maximum rotation.
5. Shalabhasana or Locust Pose
Shalabhasana, also known as Locust Pose, is a strengthening posture that engages the back, hips, and legs. Developing strength in these areas can be useful for people who want to improve their overall posture and physical conditioning.
How to do Shalabhasana
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Lie on your stomach with your legs extended behind you.
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Keep your arms beside your body or extend them forward, depending on your comfort level.
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Gently engage your abdomen and lower back.
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Lift your chest and legs slightly off the floor.
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Keep your movements controlled and avoid swinging or jerking.
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Hold the position for a few breaths.
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Slowly lower your body and relax.
Beginners can start by lifting only the chest or only the legs rather than attempting the full posture immediately.
How to Create a Simple 10-Minute Back Yoga Routine
You do not necessarily need a long yoga session to make movement a regular part of your day. A short, gentle routine can be easier to maintain consistently.
For a simple 10-minute session, you can try the following sequence:
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1 minute: Relax in Makarasana.
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2 minutes: Practice gentle Bhujangasana repetitions.
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2 minutes: Practice Markatasana slowly on both sides.
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2 minutes: Practice a gentle version of Shalabhasana.
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2 minutes: Practice Ustrasana only if it feels comfortable.
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1 minute: Finish with relaxed breathing.
The routine should feel controlled and comfortable. If a particular pose causes pain, skip it rather than trying to push through the discomfort.
For another yoga-based approach to strengthening and conditioning the lower body and abdomen, you can also read our guide to Uttanpadasana steps and benefits.
Other Yoga Poses That Can Support a Healthy Routine
Back care does not have to focus only on the back. A balanced yoga routine can include movements for the hips, abdomen, shoulders, and overall mobility.
For example, Pawanmuktasana and its benefits can be explored as another beginner-friendly floor-based yoga practice. Similarly, Mandukasana yoga and its benefits offers another traditional yoga option to include in a broader wellness routine.
If your goal is also to stay active and manage your overall fitness, you may want to explore Naukasana, or Boat Pose, which focuses on the core and several other muscle groups.
Precautions Before Practicing Yoga for Back Pain
Yoga can be helpful for general mobility and fitness, but it is not appropriate to treat every type of back pain through exercise alone. Your routine should depend on the cause and severity of your symptoms.
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Do not force a pose: Stretching should never involve sharp or severe pain.
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Start slowly: Beginners should use shorter holds and smaller movements.
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Focus on breathing: Slow breathing can help you stay relaxed while moving.
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Use proper support: A yoga mat and comfortable surface can make floor-based poses easier.
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Be careful with deep backbends: Poses such as Ustrasana should be approached gradually.
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Stop if symptoms worsen: Persistent, severe, or unusual symptoms should be evaluated by a healthcare professional.
Yoga, Posture and Everyday Habits
Doing yoga for a few minutes while spending the rest of the day sitting in the same position may not be enough to improve your overall movement habits. Your daily routine also matters.
Try to take short movement breaks if you work at a desk for long periods. Adjust your chair and screen height so you can maintain a comfortable posture, avoid sitting continuously for several hours, and include regular walking or light physical activity in your day.
Good sleep, adequate hydration, regular movement, and a balanced diet can also contribute to a healthier lifestyle.
If you are interested in combining exercise with better nutrition, you can also check out these best foods to eat before and after a workout.
Frequently Asked Questions
Can yoga help with back pain?
Gentle yoga may help improve flexibility, mobility, posture, and muscle strength, which can support overall back health. However, the right exercises depend on the cause of the pain. Yoga should not replace professional medical advice for serious or persistent symptoms.
Which yoga pose is best for back pain?
There is no single yoga pose that is best for everyone. Makarasana can be useful for relaxation, while gentle Bhujangasana, Markatasana, and Shalabhasana can work different areas around the back and core. Beginners should choose movements that feel comfortable and controlled.
Can I practice these yoga poses every day?
Gentle yoga can be part of a regular routine, but intensity and frequency should match your fitness level and symptoms. If you experience pain during or after practice, reduce the intensity or stop and seek professional guidance.
How long should I practice yoga for back pain?
You can start with around 10 minutes of gentle movement and gradually increase the duration if your body responds well. Consistency is generally more useful than forcing yourself to complete a long session occasionally.
Should beginners practice Ustrasana?
Beginners can learn Ustrasana, but it should be approached carefully because it is a deeper back-opening posture. Start with a supported variation and avoid forcing the body into a deep backbend.
Final Thoughts
Back pain can interfere with work, exercise, sleep, and everyday activities. A consistent routine that combines gentle yoga, regular movement, better posture, and healthy lifestyle habits may help support overall back health.
The five yoga asanas discussed here—Makarasana, Bhujangasana, Ustrasana, Markatasana, and Shalabhasana—offer different approaches to relaxation, mobility, stretching, and strengthening. Start with simple movements, focus on your breathing, and gradually build your practice instead of trying to achieve difficult poses immediately.
Most importantly, listen to your body. Yoga should complement a healthy lifestyle, not become a source of additional pain. If your back pain is severe, persistent, worsening, or associated with other concerning symptoms, consult a qualified healthcare professional before continuing your practice.
