Doing yoga for back pain is a natural and simple way to relieve discomfort. Dolphin pose or catur svanasana is a great way to start.
Constant back pain can often prevent you from performing your daily tasks effortlessly. Working out or lifting heavy objects can cause overuse of your back muscles. Even sitting for an extended period of time, sleeping in the wrong position, or wearing an ill-fitting backpack can all cause lower back pain. Although this pain can become persistent, yoga is a natural, long-term solution that can provide relief. Doing yoga for back pain also strengthens your arms, shoulders and core. Catur svanasana or dolphin pose is a great yoga asana to start with. Find out how this can help you.
What is catur savanasana or dolphin pose?
If you’re looking for a way to start yoga to relieve back pain, catur svanasana, also known as dolphin pose, can work wonders. This is a basic yoga pose that resembles downward facing dog with your forearms resting on the mat. “This position offers multiple benefits, including strengthening the arms, shoulders and core and extending the hamstrings and calves,” says yoga expert Saurabh Bothra. This helps improve flexibility and relieve discomfort.
How Does Catur Savanasana or Dolphin Pose Help Relieve Back Pain?
According to a study published in the journal BordersRegular yoga practice can help relieve back pain and is a simple and safe strategy to follow. Choosing the right pose while trying yoga for back pain is essential. Catur savanasana or dolphin pose is one such pose that can help you.
- Helps strengthen the core: Engaging the core muscles is essential to maintaining proper spinal alignment and stability. Dolphin pose strengthens the abdominal muscles, lower back muscles, and obliques, which can help support the spine and prevent future back pain.
- Improves flexibility: Tight hamstrings and calves can contribute to lower back pain. Dolphin pose stretches these muscles, improving flexibility and reducing tension in your lower back.
- Reduces stress: Stress can make back pain worse. Deep breathing combined with dolphin pose can help calm the mind and reduce stress hormones, thereby promoting relaxation and reducing muscle tension.
How to do catur svanasana or dolphin pose?
This pose is one of the simplest asanas when it comes to practicing yoga for back pain. Here’s a step-by-step guide on how to do it.
- Start on all fours in a tabletop position. Your knees should be directly under your hips and your wrists should be directly under your shoulders.
- Lower your forearms to the mat, keeping your elbows shoulder-width apart. You can interlace your fingers or keep them parallel.
- Curl your toes and lift your hips toward the ceiling, forming an inverted “V” shape with your body.
- Press your forearms firmly into the mat and straighten your legs as much as possible, keeping your heels toward the floor.
- Relax your head and neck, letting them hang between your arms.
- Hold this pose for 5 to 10 deep breaths, or more if you are comfortable.
- To release, slowly lower your knees toward the floor and rest in child’s pose or balasana.
Advice:
- If you have tight shoulders, you can place a block under your forearms for added support.
- If your lower back is tight, you can keep your knees slightly bent.
- Focus on keeping your core engaged throughout the pose.
- Breathe deeply and evenly.
Note: Remember to listen to your body and adjust the pose accordingly. If you feel any pain or discomfort, stop the pose and rest. It is always advisable to consult a healthcare professional or experienced yoga teacher before incorporating this pose into your practice, especially if you have any underlying health conditions.

Other Yoga Poses to Relieve Back Pain
Now that we know that doing yoga for back pain can give you lasting relief. Here are some other yoga poses that may be helpful for back pain:
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- Cat-Cow Pose (Marjaryasana-Bitilasana): This gentle yoga pose helps warm up the spine and improve flexibility. This is one of the best asanas to include while trying yoga for back pain.
- Downward Facing Dog (Adho Mukha Svanasana): This reverse yoga pose for back pain relief helps decompress the spine and stretch the hamstrings, which can be tight and contribute to back pain.
- Child’s Pose (Balasana): This is one of the basic poses to practice when it comes to doing yoga for back pain as well as general well-being. This restorative pose provides a gentle stretch to the lower back and hips, helping to relieve tension and fatigue.
- Spinal twist in supine position (Supta Matsyendrasana): This twisting pose helps massage the spine and improve spinal rotation.
- Bridge Pose (Setu Bandhasana): When it comes to doing yoga for back pain, this back bend strengthens the back muscles and opens the chest. It can also help improve posture.
Things to keep in mind
- Consult a healthcare professional or experienced yoga teacher. They can help you determine which poses are safe and appropriate for you based on your individual needs and any existing health concerns.
- Start slowly and gradually increase the duration of the poses. Don’t push yourself too hard, especially at first.
- Listen to your body. If you feel any pain or discomfort, stop the pose immediately and rest.
Remember, consistency is key. Regular yoga practice can help improve flexibility, strength, and overall spinal health, which can significantly reduce the frequency and severity of back pain.
Related FAQs
How long does it take for yoga to relieve back pain?
It may take anywhere from a few weeks to several months of regular yoga practice to see significant improvement in back pain. The specific schedule will vary depending on the severity of the pain, the individuals’ commitment to practicing, and other factors.
Is hot yoga good for back pain?
For some people, hot yoga can help improve back pain by increasing flexibility and core strength. However, it is essential to consult a healthcare professional before starting any new exercise program, especially if you already have back problems.
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