which yoga is best for back pain?

Cat-Cow (Bitilasana-Marjaryasana)

• Start with your hands beneath your shoulders and your knees beneath your hips.
• Lift your head and tailbone toward the ceiling while taking a deep breath and arching your back into the Cow Pose.
• Tuck your chin into your chest, pull your belly button toward your spine, and exhale while rounding your spine (Cat Pose).
• In order to mobilize and lengthen your spine, repeat this action while breathing.

Child's pose, or balasana

• Place your knees wide apart on the floor with your big toes touching.
• Place your forehead on the floor, lean your arms forward, and sit back on your heels.
• Your hips and lower back will be gradually stretched as you relax in this position.

Adho Mukha Svanasana, or Downward-Facing Dog

• Start on your hands and knees, then raise your hips toward the ceiling while forming an inverted "V" with your arms and legs straight.
• Place your feet hip-width apart and your hands shoulder-width apart.
• For a full-body stretch, particularly for the hamstrings and back, press your heels toward the floor.

Salamba Bhujangasana, or Sphinx Pose

• Place your elbows beneath your shoulders and your forearms on the floor while lying on your stomach.
• With your legs relaxed on the floor, raise your chest while using your lower back muscles.
• The lower back is strengthened with this mild backbend.

Setu Bandhasana (Bridge Pose)

• Place your feet level on the floor, knees bent, and hip-width apart while lying on your back.
• While raising your hips toward the ceiling, firmly plant your arms and feet on the ground.
• Your core, glutes, and lower back will all get stronger in this pose.

Forward Bend While Seated (Paschimottanasana)

• Your legs should be out in front of you as you sit.
• As you reach forward and fold over your legs, take a breath, stretch your spine, and release it.
• The entire back is stretched in this pose, but the hamstrings and lower back are particularly worked.

Eka Pada Rajakapotasana, or Pigeon Pose

• With your shin on the floor, raise one leg forward from a downward-facing dog and position it behind your wrist.
• Lower your torso over your bent leg and extend the opposite leg back.
• Tension in the hips and lower back is released with this deep hip opener.

The muscles that support the spine can be stretched, strengthened, and tension released with these poses and focused breathing, which can help reduce back discomfort.