Yoga Poses for Every Area of Your Body

Pain-Relieving Yoga Poses for Every Area of Your Body

For a completely natural method of pain relief that can target each individual area of your body, why not roll out your yoga mat and try some of these poses? The ancient practice of yoga has been known for centuries to cure aches and pains, ease stress, promote rest, and give an overall feeling of wellbeing.

Using your body, breath, and mind in unison as is done in yoga can have far greater success in relieving tension and soothing pain than traditional medicine. By focusing on your movement, posture, and breathing, you’re able to target specific areas of your body that may need help and prevent further issues from arising.

Rather than reaching for medication or other potentially harmful solutions, yoga is the easiest and most effective way to get instant relief from aches and pains. Whether you’re having problems with your lower back, or feeling stiffness and soreness in your knees, there’s pain-relieving yoga poses to cure your pain.

Yoga Poses for Back Pain

Yoga is not only ideal for soothing back pain but also preventing it. A study conducted a few years ago found that participants in a trial found more success with improving their back function by taking yoga classes than those who received routine care. By targeting both the prevention and treatment of this area, we can reduce the associated pain.

Yoga Poses for Back Pain

Whether your pain is in the upper or lower back, there are specific poses designed to alleviate them. Before reaching for medication, heat packs, or massage, there are some simple moves you can try to relieve your back pain in both areas.

Downward Facing Dog

A common yoga move and one known even to beginners, downward facing dog is ideal for working your lower back. Yoga poses for lower back pain should specifically target the muscles which work this area and those responsible for supporting your spine. Best of all, they’re some of the easiest moves you can learn.

Adho Mukha Svanasana

Start with your hands slightly higher on the mat your shoulders, resting on your hands and knees. Press back and lift your tailbone up towards the ceiling while you raise your knees away from the floor. Hold this move for around 10 seconds and repeat five times for effectiveness.

Child’s Pose

Another common move known to even the most amateur Yogis, Child’s Pose is a great way to perform a stretch at the end of the day or beginning of your morning. As it elongates your back, it’s perfect for alleviating pain and stress in the area.


Begin on all fours and stretch your arms out in front of you. Slide back so that you’re sitting with your backside just above your heels without touching and hold for 10 seconds. Repeat as many times as necessary to achieve a deep stretch.

Locust Pose

One of the best yoga poses for upper back pain, this move will improve your posture and alleviate stress so it has multiple uses. Lay on your stomach with chin on the floor and arms by your side. Pull up your kneecaps as you squeeze your thighs and buttocks, pushing the pubis to the ground.


Inhale as you lift your legs, chest, and arms off the floor. Point your toes and fingers out and maintain a strong line between your spine and neck. Drop your shoulders and push your chest forward as you continue to push the pubic bone and thighs into the floor. Hold for 5 breaths and as you exhale, lower yourself back to the floor and rest with your head to one side.

Yoga for Shoulder Pain

Considering we carry most of our tension in the shoulders and neck, it makes sense that these areas need the most relief. As we work at computers almost daily or spend time hunched over our phones, it’s natural for this part of the body to stiffen up and cause pain.

Cobra Pose - Variation

Laying on the floor face down, turn your head to the left. Cross your hands with palms facing up over your sacrum. As you inhale, lift your chest off the floor and sweep your left arm forward as you bend the elbow to place your hand against your forehead.

Cobra Yoga Pose

As you exhale, lower back down to the ground as you sweep your arm wide again returning back to your sacrum. Changes sides so that you sweep your head to the right and face this direction also.

Easy Pose

Just as the name suggests, this pose is ideal for beginners while also being extremely effective for shoulder pain. The Easy Pose targets your shoulders and helps to open your hips as well.

Easy Yoga Pose

Sitting with your spine extended, focus on your breathing and attempt to deepen the inhale and lengthen the exhale. As you exhale, pull your navel towards your spine and feel the stretch. Take 12 breaths as you move through this pose.

Yoga Poses for Hip Pain

In addition to Easy Pose, which can be useful for both shoulder pain and hip pain, there is another great move to open this area up and relieve pain. For those sitting at a desk all day, this one will be particularly useful come bedtime.


Sitting on the floor, bring both of your feet together in front of you as you bend your knees. Open your feet up with your hands so the soles are facing you and simultaneously push your knees down to the floor with your elbows.

Butterfly Yoga Pose

Hold the move for about 30 seconds, and repeat as required. For an additional stretch, you can extend your arms out in front of you and put your palms on the floor.

Yoga Poses for Sciatica Pain

As one of the most excruciating ailments we can have, sciatica or pain in your sciatic nerve can make you want to reach for strong medication. An estimated 5% of Americans experience severe sciatic pain, and this shooting sensation can be terrible to live with. As this condition sometimes strikes during pregnancy, it’s great to have a natural cure to help ease the pain.

Bound Angle Pose

This move will help to open your hips and alleviate pain in your lower back where the sciatic nerve is situated. Begin by sitting with legs out in front, then exhale and bend your knees to pull your heels towards your pelvis. Push your knees out to the side and press your feet together as you do with Butterfly.

Bound Angle Yoga Pose

Pull your heels in as close to the pelvis as possible and clasp your hands around each of your feet. Keep your sacrum firm and lengthen your torso through the top of your sternum. Release your thighs down to the floor without using your hands and stay there for up to five minutes if possible.

Standing Twist

Begin by placing a chair against the wall and stand with your right side next to the wall too. Bend your knee and place your foot on the chair as you keep your other leg straight. Put your right hand on the wall, lift your heel as high as possible and turn your body towards the wall.

Standing Twist Yoga Pose

Exhale as you lower your left heel down and keep the twist in your body. As your right hip drops, aim to keep it level with the left and hold the move for a few breaths. Repeat as required.

Yoga Poses for Knee Pain

Our knees carry so much of our weight and daily movement, so it’s not uncommon to experience crippling pain in the area. A reported one-third of Americans suffer from knee pain, and many will simply allow it to get worse. Whether you feel aggravation as you walk or have a more consistent dull ache in your knees, these yoga poses will bring you instant relief.

Chair Pose

A relatively simple move, Chair Pose works at stretching out your knee joints to help relieve stress. Begin by standing on the mat with your feet and legs close together. Imagine an invisible chair as you lower yourself down to take a seat, moving back and down.

Chair Yoga Pose

Ensure to keep the weight in your heels to take pressure off your knees, and then raise your arms up over your head and extend your fingers.

Bridge Pose

This is a great low impact move for your knees that lets your back carry the weight. Lie on your mat facing up. Bend your knees with feet shoulder-width apart and place your arms down by your side.

Bridge Yoga Pose

Pushing through your heels, squeeze your glutes as you come up and pick your back off the floor creating a bridge shape. Rest your entire weight on your shoulders and hold the move for several breaths.

Yoga Poses for Stomach Pain

Using yoga poses for abs is a great way to target common tummy trouble such as indigestion and an irritable bowel. Yoga is not only great for problems with muscles and joints, but a whole range of medical conditions, and in particular easing an upset stomach.


For those suffering from a sore stomach caused by wind pain and bloating, this move can help to relieve the pressure and associated aches. Lie down on your back and relax as you inhale, placing your hands on your knees.

Apanasana Yoga Pose

Bring your knees up to your chest as you exhale deeply and then rock from side to side using your knees to pull you there. Hold for ten breaths and then release your knees, and repeat the moves as many times as necessary to relieve gas pains.

Spinal Twist

If you’ve worked out too hard and find your core is hurting, this move is ideal for stretching out the abdominal muscles and relieving pain. Laying on your back, hug your knees as you take a breath in.

Spinal Twist Yoga Pose

Exhale and drop your knees down to the left side by pushing gently with your left hand. Turn your head to the right and stretch your arm out beside it also to the right. Hold for 10 breaths and bring your knees back to the center. Repeat on your left side and then again as needed.

Yoga Breathing Techniques

One of the amazing powers of yoga is that you can relieve pain without any physical exertion. Yoga breathing techniques are ideal for pain management and other conditions such as anxiety, stress, and tension. As the foundation of yoga, breathing is an essential part of this practice and also an important role in every move.

Yoga Breathing Techniques

The simplest breathing technique for pain management involves paying attention to your breathing so that you can focus on this rather than physical ailments.

  • Breathe normally, paying close attention to your breaths without attempting to change them at all.
  • Pay close attention to how shallow or deep each breath is and if you’re breathing fast or slow.
  • ​Next, focus on where the breath comes into your body and where it leaves.
  • Continue watching your breath and focusing on each aspect of it. Continue this for a few minutes or until you’re feeling relaxed and with less pain.

Cure Your Pain with Yoga

Among yoga’s countless benefits for body and mind, its ability to heal pain or relieve tension from your body would have to be the most important. No matter where you’re feeling sore or tense, there’s a dedicated yoga move that can give you instant relief.

Cure Your Pain with Yoga

Yoga is not only ideal for treating pain but with regular practice, it can help to prevent it too. Many of these moves are easy enough to do before bed or even in the workplace if you have limited space and privacy.

With everyone so quick to rush to medication or other dangerous substances to cure their pain, it’s comforting to know that something as natural and easy as yoga can provide you with just the same amount of relief. Having a few of these moves up your sleeve is the easiest way to ensure you never suffer from long term pain again.

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