Gentle yoga therapy to reduce back pain, improve flexibility, and strengthen the spine for long-term relief and balance.
Improves flexibility of the spine
Relieves back, neck, and shoulder pain
Incorrect practice may cause strain in the neck or lower back
Can aggravate pain in people with severe spinal problems
Avoid if you have severe back or neck injury
Consult a doctor or physiotherapist if you have spinal disorders
Improves flexibility of the spine
Relieves stiffness in the neck, shoulders, and back
May cause discomfort if done incorrectly
Can aggravate pain in people with severe spinal or neck problems
Avoid if you have recent spine, neck, or shoulder injury
People with severe lower back pain should practice carefully
Strengthens the spine and back muscles
Improves flexibility of the spine
Incorrect practice may strain the lower back or neck
Overextension can worsen existing spinal conditions
Avoid if you have severe back injury, herniated disc, or recent spinal surgeryy
Not recommended during pregnancy
Strengthens the lower back, spine, and gluteal muscles
Improves spinal stability and posture
Incorrect practice may strain the lower back
Overlifting can cause muscle spasm or pain
Avoid if you have severe back pain, slipped disc, or recent spinal surgery
Not recommended during pregnancy
Strengthens the spine, lower back, hips, and gluteal muscles
Improves flexibility of the spine
Incorrect practice may strain the neck or lower back
Overlifting the hips can cause discomfort
Avoid if you have severe neck injury, slipped disc, or recent spinal surgery
People with knee pain should practice carefully or modify
Gently stretches the lower back, hips, thighs, and ankles
Relieves back, neck, and shoulder tension
May cause discomfort in people with knee or ankle problems
Not suitable for people with severe knee injuries
Avoid if you have recent knee injury or surgery
People with ankle pain should use support or modify
Deeply relaxes the spine and back muscles
Relieves lower back pain and spinal tension
Not suitable for people who feel discomfort lying prone
May cause breathing difficulty in people with chest or abdominal issues
Avoid if you have recent abdominal surgery or pregnancy
People with severe chest or breathing problems should consult a professional
Stretches the spine, hamstrings, calves, and shoulders
Strengthens arms, shoulders, and legs
May strain the shoulders, wrists, or hamstrings if done incorrectly
Can cause dizziness in some people
Avoid if you have recent wrist, shoulder, or spinal injury
People with high blood pressure or glaucoma should practice carefully
Improves flexibility of the spine
Strengthens the back and abdominal muscles
Incorrect practice may strain the lower back or neck
Overbending can cause discomfort or pain
Those with high blood pressure should practice carefully
Do not bend forcefully or hold the breath
Improves flexibility and mobility of the spine
Strengthens spinal muscles and improves posture
Incorrect twisting may strain the spine or lower back
Over-twisting can cause muscle spasm or discomfort
Avoid if you have severe back pain, slipped disc, or spinal injuryy
People with spinal surgery history should consult a professional
Stretches hip flexors, thighs, and groin muscles
Strengthens legs, hips, and gluteal muscles
May strain the knees or lower back if done incorrectly
Overstretching can cause discomfort
Use padding under the knee to avoid pressure
People with lower back pain should avoid excessive arching
Stretches the spine, hamstrings, and calves
Stimulates abdominal organs and aids digestion
Incorrect practice can strain the lower back or hamstringsk
Not suitable for people with severe spinal issues
Come out of the pose slowly to avoid dizziness
Practice on an empty stomach or 3–4 hours after meals
Helps reduce fatigue and anxietye
Useful for improving posture
Not suitable for people with severe spinal problems
Overstretching can cause muscle pain
Do not force the stretch or bounce
People with hamstring injuries should practice carefully
Reduces stiffness caused by prolonged sitting
Enhances breathing capacity by opening the chest
Overstretching may cause discomfort
Not suitable for people with severe shoulder or spinal problems
Practice on an empty stomach or light stomach
Maintain steady breathing; do not hold the breath
Gently stretches the spine, back, and neck
Calms the nervous system and reduces stress and anxiety
Not suitable for people with recent knee injuries
Deep forward bending may be uncomfortable for people with back problems
Use a cushion under knees or forehead for support if needed
Pregnant women should modify by widening knees
