While working as a physical therapist in a hospital, Dr. Dani Marie Williams found herself in need of some pain relief.

“I injured my low back when assisting a patient to stand and had excruciating low back pain radiating down my left leg,” Dr. Williams explained.

The PT was initially prescribed anti-inflammatory medication and muscle relaxers to help with the pain. But they left her feeling drowsy and provided little relief.

“I didn’t want to depend on medication for pain relief as I know the long term side effects,” Dr. Williams said. “It was at that time I began practicing yoga for pain relief. Yoga and meditation truly healed me! Not only was the radiating pain gone but I had more energy and more flexibility than ever.”

She encourages those who are currently struggling with body aches and pains to also try using yoga to help stretch out bothersome body issues.

Yoga Poses Tailored for Pain Relief


For those experiencing discomfort in the hips and pelvis, these poses offer a gentle release and improved flexibility.

  • Supine Butterfly
  • Happy Baby
  • Figure 4
  • Pigeon
  • Bridge
  • Forward Fold
  • Legs Up the Wall
  • Goddess
  • Yogi Squat

Cervical Spine – Neck

Dr. Williams notes that these poses contribute to relieving tension in the neck and fostering flexibility in the cervical spine. She recommends practicing these poses a minimum of three times a week for optimal pain management. Remarkably, individuals often experience significant pain relief within just a week or two.

  • Cat/Cow
  • Cow Face Pose
  • Shoulder Rolls
  • Eagle Arms
  • Sphinx
  • Cobra
  • Camel
  • Revolved Chair
  • Thread the Needle
  • Triangle
  • Child’s Pose

Thoracic/Lumbar Spine – Back

These poses are designed to address chronic pain in the thoracic and lumbar spine, promoting strength and flexibility. Dr. Williams advocates for a shift in mindset when recovering from an injury. She says yoga has empowered her and her patients to manage and alleviate chronic pain conditions.

  • Downward Dog
  • Cat/Cow
  • Supine Spinal Twist
  • Camel
  • Bridge
  • Wheel
  • Puppy
  • Child’s Pose


Dr. Williams emphasizes that these poses aid in knee pain management by enhancing stability and flexibility.

Her biggest reminder is that pain originates from the brain. She says yoga has a transformative power in changing one’s mindset. Dr. Williams encourages practices like Yoga Nidra with a guided meditation to start or end your day.

  • Legs Up the Wall
  • Supine Butterfly
  • Wide Angled Seated Forward Bend
  • Warrior Poses
  • Dancer
  • High Lunge with Arms Extended
  • Chair Pose
  • Tree Pose

As you embrace wellness through these poses, remember that the journey to healing begins within. Here’s to a pain-free, yoga-infused lifestyle! Namaste.