Yoga is such a good way to help alleviate back pain, and if you are suffering from it you know how bad it is to travel with a chronic pain. Previous researches have shown that yoga improves pain and function and reduces medication use. Balearic Retreats are experts in organizing Yoga and meditation retreats in Spain, therefore we prepared this short list of 12 Yoga poses that will definitely alleviate your back pain.

Here you can find 12 yoga poses that can help you to alleviate your back pain  if you suffer from lower backache:

1.Child’s pose

First of all this asana helps reducing stress, stretches the hips and relaxes the muscles on the front of the body and stretches the muscle of the back torso.

2. Cat – Cow pose

Cat-Cow is a sequence of two poses that stretches the spine and prepares your body for the next sequence, it ideal to start any other asana to alleviate your back pain.


3. Downward facing dog

This posture stimulates the brain and nervous system, improving memory, concentration and it is especially effective to alleviate the back pain.

4. Crescent lunge on the knee

This pose is a superb hip opener.


5. Warrior I

This pose increases flexibility in the hips and strengthens and tones your legs, ankles and feet.

6. Triangle pose

This is among the best posture to strengthen the core muscles.

7. Revolved Triangle pose

This asana will help you to improve balance, it could be challenging for beginners but it really worth the try.

8. Locust pose

A regular practice of the locust pose will strengthens your legs and core body while opening the chest and stretching the low back

9. One leg forward fold

This posture provides a deep stretch for entire back side of body.

10. Knees to chest

A classic yoga posture, Knees-to-Chest Pose has many therapeutic benefits.

11. Twist

With this asana you will stretch your back muscles, realigning the spine, it is enormously beneficial for the spinal disks.

12. Corpse pose

Corpse pose is essential to practice at the end of the yoga practice, it helps reducing stress and tension.

Balearic Retreats wishes to share its knowledge and experience to inspire you and create a comforting space for your Yoga holiday in Mallorca, Spain.


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