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POSES FOR PAIN RELIEF

Scroll through this section to find poses to alleviate—Lower Back Pain, Upper Back Pain, Neck Pain, and Knee Pain. You can find more information on each of them in these articles. Let me know if there are other areas of pain that you would like me to recommend poses for.

Bird Dog
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Bird Dogs

Bird Dogs strengthen the core—the abs, obliques and lower back, and are one of the most effective poses for alleviating lower back pain.

Bridge Pose
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Bridge

Bridge is a key mountain bike counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.

Cat Cow
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Cat-Cow

Cat-Cow is key for mountain bikers to mobilise the lumbar, thoracic and cervical spine, relieve tension in the back and neck, and improve posture.

Child's Pose
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Child

Child's pose is the ultimate restorative pose. It relaxes the front of the body and passively stretches the lower and upper back.

Cobra Pose
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Cobra

Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and improves posture.

Dead Pigeon Pose
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Dead Pigeon

Dead Pigeon is a key pose for mountain bikers, to stretch the glutes, TFL, piriformis and external hip rotators, and alleviate lower back pain.

Downward Dog
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Downward Dog

Downward Dog is the quintessential yoga pose. It stretches the ankles, calves, hamstrings and spine, and strengthens the upper and lower body.

Half-Reclining Hero Pose
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Half-Reclining Hero

Half-Reclining Hero is an advanced quad stretch that stretches the feet, ankles, knees and hip flexors, and can help ease lower back pain.

Low Lunge Quad Stretch
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Half-Twisted Lizard

Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, increases spinal mobility, and can help to alleviate lower back pain.

Happy Baby
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Happy Baby

Happy Baby stretches the glutes, groin and hamstrings, relaxes the body, calms the mind, and can help to alleviate lower back pain.

High Lunge
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High Lunge

High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips, and can help to alleviate knee and lower back pain.

Knees To Chest
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Knees-To-Chest

Knees-To-Chest is essentially Child's pose on your back. It's great for releasing tension at the lower back and neutralising the spine.

Lizard Pose
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Lizard

Lizard pose is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin, and can help to alleviate lower back pain.

Locust Pose
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Locust

Locust is key for mountain bikers to activate and strengthen the posterior chain—to alleviate low back pain and pain in between the shoulder blades.

Low Lunge
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Low Lunge

Low Lunge is crucial for mountain bikers, to stretch the hip flexors and act as a counterpose to the riding position. Practice this pose a lot.

Pigeon Pose
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Pigeon

Pigeon pose is a key hip opener for mountain bikers that stretches the hip flexors, TFL and glutes, and can help to alleviate lower back pain.

Plank Pose
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Plank

Plank pose strengthens the abs, obliques and lower back and is a key pose for alleviating lower back pain and stabilising your posture on the bike.

Puppy Pose
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Puppy

Puppy pose is a key restorative counterpose for mountain bikers that targets the thoracic and releases tension at the lower back.

Reclining Butterfly
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Reclining Butterfly

Reclining Butterfly is a restorative hip opener that focuses on stretching the groin and releasing tension at the lower back.

Reclining Hand-To-Toe
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Reclining Hand-To-Toe

Reclining Hand-To-Toe pose is the safest calf and hamstring stretch in yoga because it takes the lower back out of the equation.

Reclining Spinal Twist
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Reclining Spinal Twist

Reclining Spinal Twist is a key pose for mountain bikers that can help to alleviate lower back, neck and pain in between the shoulder blades.

Runners Lunge
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Runners Lunge

Runners Lunge strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin.

Side Lunge
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Side Lunge

Side Lunge is a great pose for mountain bikers to stretch the groin, calves and hamstrings, loosen up the hips and increase ankle mobility.

Side Plank
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Side Plank

Side Plank strengthens the wrists, shoulders, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.

Snake Pose
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Snake

Snake pose is a great counterpose for mountain bikers to strengthen the mid back, lower back and glutes and open up the shoulders.

Sphinx Pose
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Sphinx

Sphinx pose is a beginner level backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.

Thread the Needle
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Thread The Needle

Thread The Needle pose is a warn up twist that increases spinal mobility and can really help to alleviate pain in between the shoulder blades.

Wheel Pose
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Wheel

Wheel pose is an advanced backbend that stretches the front of the body and strengthens the back of the body. Please be careful in this pose.

Wind-Relieving Pose
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Wind-Relieving

Wind-Relieving pose is a crucial pose for mountain bikers to relieve tension at the lower back and stretch the hip flexors—especially post-ride.

Bridge Pose
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Bridge

Bridge is a key mountain bike counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.

Camel Pose
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Camel

Camel pose is an advanced backbend that improves spine and shoulder mobility, stretches the hip flexors, abs and chest, and strengthens the glutes.

Cat Cow
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Cat-Cow

Cat-Cow is key for mountain bikers to mobilise the lumbar, thoracic and cervical spine, relieve tension in the back and neck, and improve posture.

Cobra Pose
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Cobra

Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and improves posture.

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Fish

Fish pose is an advanced backbend that opens up the chest, increases spinal mobility, strengthens the abs, and alleviates pain in the thoracic.

Locust Pose
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Locust

Locust is key for mountain bikers to activate and strengthen the posterior chain—to alleviate low back pain and pain in between the shoulder blades.

Puppy Pose
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Puppy

Puppy pose is a key restorative counterpose for mountain bikers that targets the thoracic and releases tension at the lower back.

Reclining Spinal Twist
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Reclining Spinal Twist

Reclining Spinal Twist is a key pose for mountain bikers that can help to alleviate lower back, neck and pain in between the shoulder blades.

Seated Sidebend
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Seated Sidebend

Seated Sidebend is a beginner pose that opens up the hips, increases spinal mobility, and stretches the obliques, lats and shoulders.

Seated Spinal Twist
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Seated Spinal Twist

Seated Spinal Twist stretches the outer hips, abs, obliques, back, chest, shoulders and neck and increases spinal mobility.

Silver Surfer
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Silver Surfer

Silver Surfer is a great pose to open up and strengthen the hips, stretch the backs of the legs, and open up the shoulders.

Snake Pose
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Snake

Snake pose is a great counterpose for mountain bikers to strengthen the mid back, lower back and glutes and open up the shoulders.

Sphinx Pose
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Sphinx

Sphinx pose is a beginner level backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.

Standing Sidebend
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Standing Sidebend

Standing Sidebend is a warm up pose that can increase spinal mobility, stretch the shoulders and alleviate pain in between the shoulder blades.

Thread the Needle
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Thread The Needle

Thread The Needle pose is a warn up twist that increases spinal mobility and can really help to alleviate pain in between the shoulder blades.

Upward-Facing Plank
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Upward-Facing Plank

Upward Facing Plank is a great counterpose for mountain bikers to open up the chest and strengthen the muscles that support the shoulder blades.

Wheel Pose
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Wheel

Wheel pose is an advanced backbend that stretches the front of the body and strengthens the back of the body. Please be careful in this pose.

Cat Cow
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Cat-Cow

Cat-Cow is key for mountain bikers to mobilise the lumbar, thoracic and cervical spine, relieve tension in the back and neck, and improve posture.

Child's Pose
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Child

Child's pose is the ultimate restorative pose. It relaxes the front of the body and passively stretches the lower and upper back.

Ragdoll
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Ragdoll

Ragdoll is a key pose for mountain bikers to release tension at the lower back and stretch the calves and hamstrings. Bend your knees as much as you...

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Reclining Sidebend

Reclining Sidebend is a restorative pose that stretches the entire length of the side body—especially the obliques and shoulders.

Reclining Spinal Twist
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Reclining Spinal Twist

Reclining Spinal Twist is a key pose for mountain bikers that can help to alleviate lower back, neck and pain in between the shoulder blades.

Seated Sidebend
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Seated Sidebend

Seated Sidebend is a beginner pose that opens up the hips, increases spinal mobility, and stretches the obliques, lats and shoulders.

Seated Spinal Twist
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Seated Spinal Twist

Seated Spinal Twist stretches the outer hips, abs, obliques, back, chest, shoulders and neck and increases spinal mobility.

Bridge Pose
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Bridge

Bridge is a key mountain bike counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.

Chair Pose
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Chair

Chair pose and its variations strengthen the feet, ankles, knees, quads, glutes, lower and upper back, and can help to alleviate knee pain.

High Lunge
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High Lunge

High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips, and can help to alleviate knee and lower back pain.

Locust Pose
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Locust

Locust is key for mountain bikers to activate and strengthen the posterior chain—to alleviate low back pain and pain in between the shoulder blades.

Reclining Hand-To-Toe
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Reclining Hand-To-Toe

Reclining Hand-To-Toe pose is the safest calf and hamstring stretch in yoga because it takes the lower back out of the equation.

Reclining Spinal Twist
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Reclining Spinal Twist

Reclining Spinal Twist is a key pose for mountain bikers that can help to alleviate lower back, neck and pain in between the shoulder blades.