We are, by now, aware of how powerful yoga can be – in terms of generating physical and mental benefits. Whether you go for a regular class at a yoga center near you, or you do it in the comfort of your own home, you can reap unimaginable benefits from practicing it. The perks are endless! And among all these perks is relieving an achy back.

If you are suffering from an achy back then you should know that studies have shown people who practice yoga are twice more likely to get relief from back soreness than those who try to manage it on their own. While yoga isn’t a good idea if you have severe pain, those with occasional soreness or chronic aches may greatly benefit from certain postures. So here are 7 yoga asanas that’ll help lengthen your spine, stretch and strengthen your muscles, and return your back to its proper alignment. Soothe those backache with these asanas:

Downward-facing dog

This asana focuses specially on the back extensors or the large muscles that form your lower back, stretching and strengthening them.

How to Do it: Start on your hands and knees, with your hands slightly in front of your shoulders. Pressing back, raise your knees away from the floor and lift your tailbone up toward the ceiling. For an added hamstring stretch, gently push your heels toward the floor. Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.

Downward facing dog

Child’s pose

This asana is as simple as it looks but don’t be deceived. It is a great back de-stress, especially before bed after sitting in your cubicle all day.

How to Do it: Start on all fours with your arms stretched out straight in front of you, then sit back so your glutes come to rest just above — but not touching — your heels. Hold the position for 5 to 10 breaths, and repeat as many times as needed for a good, soothing stretch.Child's Pose

Pigeon pose

This asana is actually more trying for beginners. It stretches hip rotators and flexors, thereby tightening the hips and tight hips contribute to lesser low-back pain.

How to Do it: Start in downward-facing dog with your feet together. Then draw your left knee forward and turn it out to the left so your left leg is bent and near-perpendicular to your right one; lower both legs to the ground. You can simply keep your back right leg extended straight behind you, or for an added hamstring stretch, carefully pull your back foot off the ground and in toward your back. Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.

Pigeon pose

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Triangle pose

This pose is most effective for strengthening the back and legs, and can also help lengthen the muscles along the sides of your torso while strengthening the muscle fibers along your outer hip.

How to Do it: Start standing straight with your feet together. Next, lunge your left foot back three to four feet, and point your left foot out at a 45-degree angle. Turn your chest to the side and open up the pose by stretching your right arm toward the ground and the left arm toward the ceiling, keeping both your right and left legs straight. Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.

Triangle Pose

Cat and cow pose

This is the perfect asana for an achy, sore back as it loosens the back muscles and serves as a great warm-up before any workout.

How to Do it: Starting in an all-fours position, move into cat pose by slowly pressing your spine up, arching your back. Hold for a few seconds and then move to cow by scooping your spine in, pressing your shoulder blades back and lifting your head. Moving back and forth from cat to cow helps move your spine onto a neutral position, relaxing the muscles and easing tension. Repeat 10 times, flowing smoothly from cat into cow, and cow back into cat. Repeat the sequence as needed.

Cat PoseCow Pose

Seated forward bend/forward fold

This asana stretches the hamstrings and back muscles while providing a release for tight, tense shoulders.

How to Do it: Sit with feet shoulder-width apart, and your knees loose, not locked. While you exhale, hinge at your waist and bend forward, reaching towards your feet. Repeat the pose five to seven times. On the last bend hold the position for 5 to 10 breaths.

Seated Forward Bend

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Upward-facing dog

This pose works to open up your chest, stretch your abdominal muscles, and engage your back.

How to Do it: Start lying flat on the floor with your palms face down by the middle of your ribs. While drawing your legs together and pressing the tops of your feet into the floor, use the strength of your back, not your hands, to lift your chest off the floor. Leave your legs extended straight out at first. Hold the position for 5 to 10 breaths, and repeat as needed.

Upward-facing dog

So here were 7 asana to free you from your achy back. If you found this article helpful then don’t forget to like and share. Any feedback is welcome in the comment section below.

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