Yoga practitioner concerned about back pain, seeking advice for safe poses

Ans: Discomfort in the lower back during yoga is often due to improper alignment or over-stretching. Here’s how to protect your back while continuing your practice:

Engage Your Core: Always activate your core muscles during forward folds and backbends. A strong core supports your lower back and prevents strain.

Modify Forward Folds: Avoid rounding your lower back. Instead, keep your spine long and bend from your hips, not your waist. You can slightly bend your knees to reduce tension on your lower back.

Gentle Backbends: For backbends, focus on opening your chest rather than over-arching your lower back. Start with smaller poses like Cobra Pose (Bhujangasana) and gradually work towards deeper bends like Camel Pose (Ustrasana) with proper guidance.

Use Props: Blocks or cushions can help reduce strain and improve alignment. For example, place a block under your hands during forward folds.

Stretch Your Hamstrings and Hips: Tight hamstrings and hips can pull on your lower back, causing discomfort. Incorporate poses like Reclined Hand-to-Big-Toe Pose (Supta Padangusthasana) and Pigeon Pose (Eka Pada Rajakapotasana).

It’s crucial to work with a yoga coach who can assess your alignment and suggest modifications tailored to you. This will help you avoid injury and enjoy a safer practice.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/