• June 19, 2024

6 Yoga Poses for Pain and Muscle Relief

If you’re looking for an effective way to relieve muscle tension, look no further than the yoga mat. Yoga has repeatedly been shown to improve circulation, flexibility, and strength. Yoga improves your balance and helps you focus on breathing properly, which can profoundly affect mental and physical health. Here are five poses that can help relieve muscle pain:

Cat-Cow Pose

Cat-Cow Pose is a wonderful way to ease your back and neck. You put your knees under your hips and hands directly beneath your shoulders. Spread the fingers wide apart, spread the toes apart, and press the tops of your feet into the floor. Then you pull the shoulder blades toward each other. Inhale as you drop your belly toward the floor while arching the upper back toward the ceiling; exhale as you round your spine toward the ceiling while tucking your tailbone under toward pubic bone (as though curving around a large ball). Continue for 8-10 breaths or more until the body feels relaxed and open in both directions.

Child’s Pose

The child’s pose is a wonderful restorative pose that can be used to relieve muscle tension and fatigue. Kneel on your mat with your hips at a hip-width distance apart. Your knees should be directly under the hips but not wider than the shoulders. Next, sit down on your heels, so the tops are resting on the mat, and then lay back with your chest against the thighs. It may help to place a folded blanket under your head for support if it feels too hard on your neck or spine. 


Take things slowly. Moving into this pose takes focus and patience as you carefully change position from standing to sitting down on your heels. Try holding Child’s Pose for 5-10 minutes at first; eventually, work up to holding it for 15-20 minutes. If needed, modify by sitting cross-legged instead of folding over onto one side. 

Downward Facing Dog

Downward Facing Dog Pose is a fantastic stretch for the hamstrings and calves. It’s also a great way to loosen up your shoulders and back, giving you more movement freedom.

Keep your feet hip-width apart with your knees slightly bent. Tilt forward slightly, keeping the spine straight and the tailbone tucked under.


As you inhale, raise your arms overhead toward the sky while lifting your hips into a downward-facing dog pose (aka “plank pose”). Level out so you’re parallel to the floor or even higher, if possible, without letting your hips sag down toward the ground. Remember not to overextend! 


Breathe deeply for 30 seconds before slowly lowering yourself back into a child’s pose—a resting position with knees bent and forehead on the mat. If any of these poses are difficult you can take online yoga classes to get more support and guidance.

Seated Spinal Twist

This pose is great for anyone with a stiff back, stretching and opening up the spine.

To ease into this pose, you can use a belt or towel to help you twist. If that’s too much of a stretch (ha), try bending your knees, so they are parallel to the floor. This will allow you to get a little more flexible while relieving muscle tension in your lower back.

Please don’t overdo it! Do not pose this if you have herniated discs or spinal stenosis (a spinal canal narrowing).

Garland Pose

The Garland Pose is an easy and effective way to work the muscles of your back, shoulders, arms, and chest. It helps you focus on deep breathing and relaxation.

Start by sitting in a chair with your feet flat on the floor about hip-width apart. Then lean forward, so you are resting on your elbows for support.

As you inhale, lift both arms overhead parallel to each other with palms facing up (you can interlock fingers if it feels more stable for you). As you exhale, bring your arms down towards your knees until they are at a 90-degree angle from the body (but do not let them touch). Inhale again, then bring hands towards the chest while raising shoulders as high as possible towards the ears.

Camel Pose

Camel Pose is a great pose when you’re experiencing back pain or have sore muscles. You can practice this pose in a seated position on the floor, but ensure that your knees are supported by something soft if they bother you.

Inhale and lift your chest toward the ceiling, keeping it lifted as much as possible throughout this pose. This helps blood to flow to the heart and brain, which helps relax both areas due to increased blood flow.

Exhale as you lower yourself down again into a sitting position and exhale with both feet flat on the ground for balance (if necessary). Keep your hands on either side of your body or clasped together above your head if there’s no discomfort in doing so—this should help open up any tightness in your shoulders caused by holding them tensely during this exercise!


Yoga relieves stress and pain in the body. It’s easy to do and doesn’t require special equipment. If you have sore muscles or are suffering from chronic pain, these poses should help you feel better. They help relieve other symptoms like insomnia, anxiety, headaches, fatigue, and depression. The next time you need some relief from muscle pain or other ailments, try out some of these poses at home today!

Shabbir Ahmad


Shabbir Ahmed is a professional blogger, writer, SEO expert & founder of Dive in SEO. With over 5 years of experience, he handles clients globally & also educates others with different digital marketing tactics.

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