Find Lasting Relief Through Yoga
Back pain affects over 80% of adults at some point in their lives. Whether it stems from prolonged sitting, a herniated disc, or chronic tension, a targeted yoga practice can gently decompress the spine, strengthen supporting muscles, and restore mobility. Our live expert-led sessions ensure every pose is performed safely with real-time corrections tailored to your body.
Prolonged sitting and a sedentary lifestyle that shortens hip flexors and weakens the glutes, placing excessive load on the lumbar spine
Weak core and abdominal muscles that fail to provide adequate spinal support during daily movements
Poor posture — including forward head position and rounded shoulders — creating chronic muscular imbalances along the entire back
Herniated or bulging discs that compress spinal nerves, causing radiating pain, numbness, or tingling in the lower back and legs
Emotional stress and anxiety that manifest as involuntary muscle tightness in the neck, shoulders, and lower back
Incorrect lifting technique or sudden awkward movements that strain ligaments and muscles in the lumbar region
Degenerative conditions such as osteoarthritis or spinal stenosis that narrow the spaces within the spine over time
Yoga addresses back pain by strengthening weak muscles, releasing tight fascia, improving posture alignment, and calming the nervous system. Unlike painkillers that mask symptoms, yoga treats the root cause through guided movement and breathwork — under the watchful eye of a live instructor who corrects your form in real time.
These poses are selected by our instructors specifically for back pain relief. Each one targets the muscles and joints that contribute to your discomfort.
Marjaryasana-Bitilasana
Gently mobilises each segment of the spine, improves circulation to spinal discs, and relieves tension in the back and neck through rhythmic flexion-extension movement.
Begin on your hands and knees in a tabletop position with wrists directly under shoulders and knees under hips.
Inhale: drop your belly toward the mat, lift your chest and tailbone, and look slightly upward (Cow Pose).
Exhale: round your spine toward the ceiling, tuck your chin to your chest, and draw your navel toward your spine (Cat Pose).
Flow between these two positions slowly for 8–10 rounds, coordinating each movement with your breath.
Balasana
Provides a gentle passive stretch for the entire back, decompresses the lumbar spine, and activates the parasympathetic nervous system to reduce stress-related back tension.
Kneel on the mat with big toes touching and knees spread slightly wider than hip-width apart.
Exhale and fold forward, extending your arms in front of you or resting them alongside your body.
Allow your forehead to rest on the mat and let your chest sink toward the floor.
Hold for 5–10 slow breaths, focusing on releasing tension with each exhale.
Salamba Bhujangasana
Builds gentle strength in the erector spinae muscles, encourages the natural lumbar curve, and can help manage symptoms of mild disc herniation by promoting posterior disc migration.
Lie face-down with legs extended hip-width apart and tops of the feet pressing into the mat.
Place your elbows directly under your shoulders with forearms parallel on the ground.
Inhale and lift your chest and head, keeping your lower ribs on the floor and shoulders relaxed away from ears.
Hold for 5–8 breaths, maintaining a comfortable lower-back extension without compression or pinching.
Setu Bandhasana
Strengthens the glutes, hamstrings, and lower back muscles simultaneously, opens tight hip flexors, and improves pelvic alignment — all crucial for reducing mechanical back pain.
Lie on your back with knees bent, feet flat on the floor hip-width apart, and arms resting by your sides.
Press your feet firmly into the mat and lift your hips toward the ceiling on an inhale.
Roll your shoulders underneath you and optionally interlace your fingers beneath your back.
Hold for 5–8 breaths, then slowly lower your spine back to the mat, one vertebra at a time.
Bhujangasana
Strengthens the entire posterior chain, stretches the chest and abdominals, promotes spinal extension, and counteracts the flexion-dominant posture common in desk workers.
Lie face-down with legs together and tops of feet pressing into the mat. Place hands beside your lower ribs.
On an inhale, gently lift your chest using your back muscles first, then lightly press into your hands for additional height.
Keep your elbows slightly bent and close to your body, shoulders rolled back and down.
Hold for 3–5 breaths, then exhale and slowly lower down. Repeat 2–3 times.
Supta Matsyendrasana
Rotates the thoracic and lumbar spine to release deep muscular tension, improves spinal mobility, and aids in realigning the vertebrae while gently stretching the glutes and lower back.
Lie on your back and draw both knees into your chest.
Extend your arms out to a T-shape and gently lower both knees to the right side.
Turn your head to the left, keeping both shoulders grounded on the mat.
Hold for 8–10 breaths, then switch sides. Move slowly and never force the twist.
Important: These poses should be learned under guidance. Doing them incorrectly can worsen your back pain. Our live instructors watch your form through your camera and correct you in real time — preventing injury and maximizing relief.
Strengthens the deep core and back muscles that support the lumbar spine, reducing the risk of recurrent pain episodes
Improves spinal flexibility and range of motion, counteracting the stiffness caused by prolonged sitting
Promotes healthy blood circulation to spinal discs and surrounding soft tissues, accelerating natural healing
Reduces muscular tension and tightness through controlled stretching and mindful breathing techniques
Corrects postural imbalances by retraining the muscles responsible for maintaining a neutral spine alignment
Lowers stress hormones like cortisol that contribute to chronic pain perception and muscle guarding
Encourages body awareness so you can detect and address early signs of discomfort before they escalate
Supports better sleep quality by calming the nervous system, which is essential for tissue repair and pain recovery
Here's what a typical class looks like when you join our live sessions for back pain.
Start with slow neck rolls, shoulder shrugs, and seated side bends to release surface-level tension. Follow with 2–3 rounds of Cat-Cow to awaken the spine and prepare it for deeper work.
Move into Child's Pose for passive spinal decompression, then transition to Supine Spinal Twists on each side. These poses gently mobilise the vertebrae and relieve pressure on the discs.
Practice Sphinx Pose to strengthen the lower back extensors, followed by Bridge Pose for glute and hamstring activation. Include Cobra Pose to build endurance in the full posterior chain.
Focus on the hip flexors with a low lunge, stretch the hamstrings with a seated forward fold, and release the piriformis with a supine figure-four stretch. Tight hips are a leading contributor to back pain.
Return to Child's Pose for a final decompression. Finish with Savasana (Corpse Pose) — lie flat on your back with a bolster or rolled blanket under your knees to maintain the natural lumbar curve while you relax completely.
Join a live class tomorrow morning. Your instructor will guide you through every pose with personal corrections to keep you safe and pain-free.
₹1,500/month · Cancel anytime · Both morning & evening slots