Sri Yogi Anand - Founder of Adwait Yoga School

7 Yoga asanas For Tailbone Pain Relief

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Table of Contents

Yoga asanas can be a very effective way to manage tailbone pain. These exercises involve the use of a large number of muscles in the tailbone area, such as the hamstrings and abdominals. These yoga postures help increase the mobility and flexibility of the tailbone and spine. 

The CNS of the tailbone stimulates during these exercises. As a result, they are long-term solutions for treating tailbone pain. It will relieve pressure on the painful areas and help prevent future pain.

Tadasana (Mountain Pose)

Tadasana Yoga Postures

If you are suffering from tailbone pain, you should try a yoga asana called Tadasana. This Pose will strengthen your back, tailbone, and hips. Bend your knees and lower your body towards the floor. Be sure to take deep breaths while in this posture. Hold for at least five breaths.

In the beginning, you may find balancing this pose challenges. Keep about five to six inches between your legs to improve your balance. It will make it easier to stay in the Pose. Practice this Pose for three to five minutes daily, and you’ll soon notice the benefits. Tadasana is great for back pain relief and can help correct misalignment patterns. It would help if you worked with a yoga teacher or therapist to ensure you are correctly performing this posture.

In addition to strengthening the back, Tadasana is beneficial for the overall mental state of the practitioner. This Pose improves mood and mental clarity. It helps patients with Parkinson’s disease and ankylosing spondylitis. It is also helpful in treating anxiety and stress.

Adho Mukha Svanasana (Downward Facing Dog Pose)

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Adho Mukha Svanasana is a powerful yoga pose that stretches the tailbone. The tailbone is the last bone on the spine and is the source of many pain problems. It is also responsible for supporting your weight in sitting positions and may interfere with bowel movements.

It is an advanced yoga posture that is ideal for treating tailbone pain. The body weight lifts upwards and the tailbone elongates, relieving pressure on the coccyx. It also stretches the hamstrings. 

When practicing Adho Mukha Svanasana, make sure to maintain proper alignment. Your shoulders should be more comprehensive than your hips, and your head should be lower than your tailbone. By keeping your shoulder blades apart and bringing your hips up, you can open up your lower back and help relieve tailbone pain.

Viparita Shalabhasana (Superman Yoga Pose)

Viparita Shalabhasana Postures

Viparita Shalabhasana creates a sacrococcygeal extension in the tailbone, encourages posterior pelvic tilt, and stretches the lumbar curve. It’s an excellent posture for easing tailbone pain, as it involves lowering the torso to the floor and allowing your forehead to rest on the floor.

It strengthens the tailbone and strengthens hips, and pelvis. To practice the pose, come to all fours, place a blanket beneath your knees, and stretch your right leg. Then, stretch out your left arm and bend your right knee toward your forehead.Connect your left elbow to your knee, repeat the same process five times, and switch sides. 

This pose is also suitable for stretching the sides of the body, as it lengthens the spine and strengthens the leg. Viparita Shalabhasana should practice daily to reduce tailbone pain. It is essential to avoid sitting on hard surfaces for too long, as this can cause pain and inflammation.

Setu Bandhasana (Bridge Yoga Pose)

Setu Bandhasana Bridge Yoga pose

One of the best yoga pose for tailbone pain is Setu Bandhasana. This pose helps the body stretch and strengthen the thigh muscles. It also stretches the calves and improves blood circulation. It can be performed for ten to one minute and is beneficial for the thighs and back.

This yoga pose also improves circulation throughout the body and improves breathing. It helps the body balance Vata and Prana Vayus and helps regulate metabolism. This is also helpful those suffering from chronic conditions such as asthma and sinusitis. It also improves the circulatory system and relieves stress. It can also help women regulate menstrual cycles and menopausal irregularities.

To perform this yoga pose:

  1. Start on your hands and knees.
  2. Make sure your arms are perpendicular to the floor and under your shoulders. Your knees should be hip-width apart.
  3. Keep your head and spine aligned.
  4. Hold for about 5 seconds and then release.

In addition to stretching your tailbone, this pose strengthens the hip flexors, quadriceps and pelvic muscles. As a bonus, it opens the chest and pelvic area. It also relieves stress and creates a sense of focus.

Marjariasana (Cat Cow Yoga Pose)

Cat Cow Postures

Marjariasana is best suited for people with tailbone pain or cervical pain. You should practice it for at least 10 minutes a day. The best thing to remember is to maintain good posture, relax your face, and try not to strain your tailbone. This asana also helps you open up your chest and collarbones. It also unlocks your hips, which will help to relieve pain.

The first step in this yoga asana involves spreading your palms and turning your toes under. Next, stretch the back and hamstring muscles while drawing the lower back into alignment. Then, lift your head, and look over your left heel. Stay in this pose for three to five breaths.

Marjariasana is best practice during a yoga session. While it’s easy to perform, check with a teacher before serving it. If you’re pregnant, ensure you do it properly; otherwise, you could stretch your ligaments.

Bhujangasana (Cobra Yoga Pose)

Bhujangasana Postures

Bhujangasana also called the cobra pose, is an excellent yoga pose for tailbone pain. It stretches the whole back and opens the chest. It also extends the hamstrings and helps relieve lower back and spine stiffness. To perform this pose, you lie on your stomach with your palms on the floor. Hold the pose for a few seconds.

Tailbone injuries can be painful and may interfere with daily activities. In addition to back pain, tailbone injuries can also cause by high-impact exercises that tighten the pelvic muscles. Proper seating and using a seat cushion can help relieve pain. Performing yoga exercises with a seat cushion will help you avoid painful movements.

Bhujangasana releases lower back tension. In addition to strengthening the spine and stretching the torso and chest, this pose also improves your appearance. By practicing Bhujangasana, you can also look slim and healthy. The best way to perform this yoga pose is to ensure proper alignment and leg spacing.

Pawanmuktasana (Wind Relieving Yoga pose)

Wind-Relieving pose

Pawanmuktasana or the “wind-relieving pose,” is a classic yoga posture. It helps alleviate tailbone pain by breaking wind and relaxing the muscles of the abdominal region. It also improves blood circulation, strengthens the abdominal organs, and eases bloating and varicose vein pain. You can also use it to treat constipation.

The best Yoga for tailbone pain relief is to stretch the tailbone muscles, officially called the coccyx. The tailbone locates on the bottom of the spine, above the buttocks. Properly performing this stretch helps increase the tailbone’s flexibility and encourages proper alignment. 

Pawanmuktasana works the entire spine. It is beneficial for treating tailbone pain because it massages the tailbone region. The pose also relieves stress and improves mental and physical stability. This yoga posture will lengthen your spine and strengthen your legs.


Yoga is a great way to relieve pain in the tailbone. It stretches the spine, focuses on alignment and develops body awareness. Asanas that target the tailbone involve subtle movements of the tailbone.

Practicing yoga asanas will help you stretch and strengthen the muscles around your tailbone, which will help you maintain proper posture. It would help if you also practiced posture-correcting exercises that help align your tailbone and increase your body awareness.

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Yogi Anand Adwait

Sri Yogi Anand is an ordained Himalayan Yogi, Yoga Mediation Master, Spiritual Guru, Life Coach, Writer, Eloquent Speaker, and Founder of Adwait Foundation® and Adwait Yoga School.

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