A fit body, a healthy mind, and relief from stiffness is what our client Preeti experienced joining us for her health journey. Consistency and dedication go a long way, and our client, Preeti Sachdeva, proves that with her amazing Yoga Asanas transformation.
The team at FlexifyMe helped her add a holistic lifestyle to her routine. And while you may think it’s difficult to be consistent while balancing Yoga practices with a busy life, the results are in front of you.
Let’s take you through her 4 months journey through some of the Asanas guided through by our Trainers.
Uttanasana (Standing Forward Fold)
According to Yogapedia, Uttanasana (Standing Forward Fold) is a standing forward fold, which is considered very good for relieving stress and soothing the nervous system. It forms part of the Surya Namaskar sequences.
Its name comes from the Sanskrit uttana, which means “intense stretch” and asana, which means “a seat” or “posture.”
The Western name for uttanasana is Standing Forward Fold.
Look at how Preeti has aced the Asana in just 4 months period
Uttanasana (Standing Forward Fold) is considered an important posture because, in addition to the physical stretching and strengthening benefits, it is believed to be balancing for the body. This is due to the combined elements of activity and passivity in the body once it is folded into the pose. Like all forward bends, uttanasana (Standing Forward Fold) is believed to be calming for the mind. It is a posture of surrender and, as such, may teach one patience and acceptance. Furthermore, the increased blood flow to the brain and the inverted nature of the posture, with the heart above the head, is said to relieve stress.
Badhakonasana
Baddha konasana (Bound Angle Pose) is a basic seated asana that opens the hips and the muscles of the groin. The term comes from the Sanskrit baddha, meaning “bound,” kona, meaning “angle” and asana, meaning “pose” or “posture.” by Yogapedia
To enter the pose, sit with the back straight, directly on the sit bones of the buttocks. Bend the knees, bringing the feet together in front of the body with the toes, arches and heels pressed against each other while the hands remain on the feet. Keeping the feet together, bring the heels as close to the groin area as comfortable. Enjoy deep breaths in this pose for as long as needed. Individuals can also practice the pose by gently bouncing the legs up and down like butterfly wings, or by tilting the upper body forward at the hips, keeping a straight spine, to increase the stretch.
Preeti shows how she has managed to bring this pose to life
Bhujangasana
Bhujangasana is the Sanskrit name for a popular yoga asana, otherwise known as Cobra Pose (aka Bhujangasana). It is a gentle backbend, most commonly performed as part of a Sun Salutation, in which it can be used as a less strenuous alternative to Urdhva Mukha Svanasana (Upward Facing Dog). The term is derived from two Sanskrit roots; bhujanga, meaning “serpent” or “snake” and asana meaning “seat” or “posture”. by Wikipedia
To enter the pose:
- First lie prone on the floor with the legs outstretched and feet hip-width distance apart.
- Place the palms down directly below the shoulders, with elbows bent and hugged in towards the torso.
- Pressing the tops of the feet and the pubic bone firmly into the floor, inhale to lift the chest and begin to straighten the arms.
- Keep the shoulders away from the ears, and draw the shoulder blades towards one another to maintain an open chest.
- Only lift as far as possible whilst still keeping the pubic bone connected to the mat, and hold this position for as long as the breath can remain smooth and steady.
- The gaze should be fixed at one point on the floor, in order to maintain a neutral neck position.
- To come out of the pose, exhale to slowly lower back down towards the floor.
- If this pose causes any strain in the lower back, the elbows can remain bent in a modification known as Baby Cobra.
- Alternatively, the forearms may remain on the mat with palms facing down for salamba bhujangasana (Sphinx Pose), a gentler version which may be used to work towards bhujangasana. In order to find a deeper expression of the pose, the hands can be walked closer towards the torso with the arms straight, providing a stronger backbend.
Bhujangasana should not be practiced by those with carpal tunnel syndrome or any injury to the back, arms, or shoulders. Additionally, it should be avoided in the case of recent abdominal surgery or pregnancy.
Checkout other Yoga Asanas / Poses such as Mountain Pose Yoga Steps written by our experts and grab it’s benefits.
Yoga Poses for Back Pain FAQs
What causes back pain that yoga can help with?
Yoga can help manage back pain caused by:
- Poor posture or prolonged sitting
- Muscle imbalances or tightness
- Weak core and back muscles
- Herniated discs (in some cases)
Stress-related tension
Always check with a doctor or physiotherapist if your pain is chronic or severe.
What are the best yoga poses for back pain relief?
Some beginner-friendly and effective poses include:
- Cat-Cow Stretch (Marjaryasana–Bitilasana)
- Child’s Pose (Balasana)
- Downward-Facing Dog (Adho Mukha Svanasana)
- Sphinx Pose
- Bridge Pose (Setu Bandhasana)
Supine Twist
Each of these helps stretch and strengthen your spine and surrounding muscles.
How often should I practice yoga for back pain?
For best results, aim for 15–30 minutes, 3 to 5 times a week. Consistency is key. Even short daily sessions can provide noticeable relief over time.
Can yoga replace physiotherapy for back pain?
Yoga and physiotherapy complement each other beautifully. Physiotherapy focuses on clinical recovery, while yoga maintains flexibility, builds strength, and supports long-term wellness. For best results, consider integrating both under professional guidance.
Is yoga safe if I have a slipped disc or sciatica?
Yoga can help—but only with the right modifications and guidance. Avoid deep forward bends or twisting poses unless approved by a healthcare provider. It's best to consult a physiotherapist or yoga therapist for a tailored plan.
Can yoga make my back pain worse?
If done incorrectly, yes. Overstretching, poor alignment, or practicing advanced poses too soon can aggravate your back. Always:
- Start slow
- Use prop
- Follow certified instruction
- Avoid poses that strain the spine
Do I need experience in yoga to start doing it for back pain?
Not at all! Many yoga poses for back pain are beginner-friendly and focus on gentle stretching and strengthening. You can start with online or in-person guided sessions designed specifically for pain relief.
Is online yoga for back pain effective?
Yes, especially if the sessions are led by certified instructors or therapists who understand musculoskeletal conditions. Look for programs that offer personalized plans, modifications, and step-by-step guidance.
How soon can I expect results with yoga for back pain?
Some people feel better after just one session, especially when pain is related to muscle tightness or stress. For long-term or chronic back pain, 2–4 weeks of consistent practice usually brings noticeable improvements.
