Home/Pose Library
✦ 49-Pose Library

A Pose for Every Aching Part

18 poses shown in full below — real photos, benefits, steps, and precautions. The other 31 are part of the full in-app library.

Cat-Cow (Marjaryasana-Bitilasana) — Yoga for Back Pain Cat-CowMarjaryasana-Bitilasana
Child's Pose (Balasana) — Yoga for Back Pain Child's PoseBalasana
Sphinx Pose (Salamba Bhujangasana) — Yoga for Back Pain Sphinx PoseSalamba Bhujangasana
Cobra (Bhujangasana) — Yoga for Back Pain CobraBhujangasana
Downward Facing Dog (Adho Mukha Svanasana) — Yoga for Back Pain Downward Facing DogAdho Mukha Svanasana
Puppy Pose (Uttana Shishosana) — Yoga for Back Pain Puppy PoseUttana Shishosana
Thread the Needle (Parsva Balasana) — Yoga for Back Pain Thread the NeedleParsva Balasana
Seated Spinal Twist (Ardha Matsyendrasana) — Yoga for Back Pain Seated Spinal TwistArdha Matsyendrasana
Supine Twist (Supta Matsyendrasana) — Yoga for Back Pain Supine TwistSupta Matsyendrasana
Knees-to-Chest (Apanasana) — Yoga for Back Pain Knees-to-ChestApanasana
Happy Baby (Ananda Balasana) — Yoga for Back Pain Happy BabyAnanda Balasana
Bridge Pose (Setu Bandha Sarvangasana) — Yoga for Back Pain Bridge PoseSetu Bandha Sarvangasana
Pigeon Pose (Eka Pada Rajakapotasana) — Yoga for Back Pain Pigeon PoseEka Pada Rajakapotasana
Standing Forward Fold (Uttanasana) — Yoga for Back Pain Standing Forward FoldUttanasana
Triangle Pose (Utthita Trikonasana) — Yoga for Back Pain Triangle PoseUtthita Trikonasana
Warrior II (Virabhadrasana II) — Yoga for Back Pain Warrior IIVirabhadrasana II
Legs Up the Wall (Viparita Karani) — Yoga for Back Pain Legs Up the WallViparita Karani
Corpse Pose (Savasana) — Yoga for Back Pain Corpse PoseSavasana

+31 More Poses in the App

Every pose below is fully guided inside the app — with photos, benefits, hold times, and precautions — as part of the 8 guided programs.

Kneeling

  • Camel Pose

Prone

  • Locust Pose
  • Bow Pose
  • Prone Press-Up

Restorative

  • Supported Fish Pose

Seated

  • Cow Face Arms
  • Seated Forward Fold
  • Head-to-Knee Forward Bend
  • Bound Angle Pose
  • Seated Cat-Cow
  • Seated Side Stretch
  • Gentle Neck Release
  • Shoulder Rolls
  • Seated Eagle Arms
  • Half Pigeon Stretch

Standing

  • Wide-Legged Forward Fold
  • Mountain Pose
  • Tree Pose
  • Eagle Pose
  • Standing Cat-Cow
  • Chair Pose
  • Standing Side Stretch
  • Forward Fold with Shoulder Release
  • Wall Downward Dog
  • Standing Pelvic Tilt
  • Extended Side Angle
  • Warrior I

Supine

  • Reclined Pigeon
  • Reclined Hand-to-Big-Toe
  • Reclined Spinal Twist
  • Lying Lower Back Stretch