10 Therapeutic Yoga Poses

10 Therapeutic Yoga Poses

Yoga poses have been found to help relieve stress and promote a healthy lifestyle. However, it was essential to understand what kind of yoga poses are beneficial for the individual when studying yoga. Yoga can be helpful for individuals with stress or anxiety-related disorders and those suffering from chronic pain.

Yoga has been used for thousands of years and has steadily increased worldwide. The main idea behind yoga is to release body tension and stress through stretching, breathing exercises, meditation, and yoga poses. Yoga poses are also referred to as asanas. However, don’t forget to get specialized yoga clothes before proceeding.

Top Yoga Poses With Therapeutic Properties

1:Basic Seated Pose

A simple pose involves sitting on a yoga mat, with the feet together and heels touching. The basic seated posture is essential for chronic lower back pain as it helps stretch the spine. It also helps relieve tension in the hips, hamstrings, and shoulders.

2: Cat Pose

It is an excellent pose for those suffering from lower back pain as it stretches the hamstrings of the legs by gripping the ankles and placing pressure on the back of the legs to stretch them out. The cat pose is also beneficial for those with knee pain as doing it while sitting on a chair helps release the knee joint and stretch out the hip muscles of the thighs.

3: Bridge Pose

The bridge pose is ideal for a relaxing yoga session as it gently stretches the spine and helps to relieve back problems. The bridge pose is done by laying on the back and keeping the hips in contact with the ground. The ankles are pulled into one another while the arms are placed alongside the body with palms facing up. Pelvic lifts are performed by pressing down through arms, shoulders, and feet and using only your breath to lift your hips about an inch off the floor.

4: Downward Facing Dog

The pose involves lying on your stomach with arms crossing over the chest, and the legs positioned perpendicular to the body with feet together and heels touching. The carriage is held for five slow breaths or until an individual feels a little bit of discomfort in their back.

5: Forward Fold Pose

The forward fold is an excellent pose for relieving stress and improving circulation. It involves bending the knees slightly, reaching for the toes, and sitting on bent knees. The forward fold pose is known to release tension in the back muscles and benefit those suffering from chronic lower back pain.

6: Half Plank

The half plank pose is done by getting into a push-up position with the elbows on the floor and forearms on the ground. The hips are lifted off of the ground while the body is in a horizontal position. This pose helps to strengthen the shoulders and can also be done from a sitting position on a yoga mat or chair.

7: Child’s Pose

This pose involves laying on your stomach with your arms stretched out and your forehead touching the mat or floor. It is sometimes referred to as a resting pose because it allows individuals to relax and feel comfortable completely.

8: Cobra Pose

This pose can be done while lying flat on the back or while sitting on the floor with knees bent and hands placed on the floor behind you. The cobra pose involves:

  • Pressing the spine forward while breathing.
  • Bringing the chin up high to look straightforward.
  • Relaxing your face.
  • Looking straight ahead.

9: Warrior

This pose can be done while standing or sitting on a chair and involves bending the right knee and placing it behind the right wrist. One hand is held in front of the chest with the palm facing outward, while the other hand is out at an angle to the right side. The pose is also sometimes referred to as Tadasana, meaning mountain pose.

10: Extended Side Angle Pose

This pose is done by getting into Downward Dog and bringing the left leg up to the left side of the body. The opposite leg is bent with the foot on the floor, while the head is placed between the bent portions.


Much research is currently being conducted on yoga as it can benefit physical and mental health. Yoga poses may be hard to find in the home or workplace, but you can start to feel more energized, relaxed, and focused by practicing yoga at home. Ensure you have yoga clothes and a yoga mat before starting your exercise, and remember to hydrate.

Read More: Significant Advantages of Seeing An Orthopedic Physician