Types of Restorative Yoga at Home for Lower Back Pain Relief
1. Supported Child’s Pose (Balasana)Child’s Pose eases lower back and hip tension. Kneel, fold forward onto a cushion or pillows, and stretch arms forward or rest at your sides. Breathe deeply for 3–5 minutes for relaxation and gentle spinal release.
2. Supported Supine Twist (Supta Matsyendrasana)Supine twists release spinal tension and relax the lower back. Lie on your back, drop knees to one side, arms in a T-shape, and use a pillow or towel for support. Hold 2–3 minutes per side for relief.
3. Legs-Up-the-Wall Pose (Viparita Karani)Legs-Up-The-Wall pose decompresses the spine, boosts circulation, and soothes the nervous system. Lie back with legs against a wall, hips supported by a blanket, arms relaxed. Stay 5–10 minutes for deep relaxation and gentle spinal relief.
4. Supported Bridge Pose (Setu Bandhasana)Supported Bridge Pose gently stretches hip flexors, strengthens glutes, and relieves lower back tension. Lie back with knees bent, hips elevated on a block or cushion, arms relaxed. Hold 3–5 minutes, breathing deeply for restorative relief.
5. Reclined Bound Angle PoseReclined Bound Angle Pose eases lower back and pelvic tightness. Sit with soles together, lie back on a bolster, support knees with cushions, and rest hands by your sides. Hold 5 minutes for deep hip and spine relaxation.
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