Yoga for Back Pain 

Yoga can be a helpful way to alleviate back pain.

 Here are some steps for a yoga practice that focuses on relieving back pain:

1. Warm-up: Start with gentle warm-up poses such as Cat-Cow Pose, Child's Pose, and Downward Facing Dog. These poses help to stretch the spine and prepare the body for the practice.

2. Standing Forward Bend: From Downward Facing Dog, step or walk your feet to your hands and slowly roll up to Standing Forward Bend. Keep your knees slightly bent and allow your upper body to relax towards the floor. Hold for several breaths.

3. Mountain Pose: Slowly roll up to Mountain Pose, standing tall with your feet hip-width apart. Engage your abdominal muscles and lengthen through the spine. Bring your hands to your heart center.

4. Triangle Pose: Step your left foot back and turn it out at a 45-degree angle. Extend your arms out to the sides, and hinge at your hips to reach your right hand towards your right foot. Keep your left hand extended up towards the ceiling. Hold for several breaths and repeat on the other side.

5. Child's Pose: Come to your hands and knees and then slowly lower your hips back towards your heels. Extend your arms out in front of you and relax your forehead onto the mat. Hold for several breaths.

6. Cobra Pose: Lie face down on the mat and place your hands under your shoulders. Inhale and lift your chest off the mat, using the muscles of your back. Keep your elbows close to your sides and relax your shoulders away from your ears. Hold for several breaths.

7. Sphinx Pose: From Cobra Pose, lower your chest back down to the mat and come up onto your forearms. Keep your elbows under your shoulders and lengthen through your spine. Hold for several breaths.

8. Pigeon Pose: Come to a seated position and bring your right knee towards your right wrist. Extend your left leg behind you and square your hips. Fold forward over your right leg and hold for several breaths. Repeat on the other side.

9. Corpse Pose: Lie on your back with your legs extended and your arms by your sides. Close your eyes and allow your body to relax completely. Stay here for several minutes.

Remember to always listen to your body and move slowly and mindfully. If any pose causes pain or discomfort, modify or skip it. Consult with a doctor before starting any new exercise routine, especially if you have a pre-existing condition.