Prashamana Yoga

Yoga is one holistic modality that can provide you with the best solutions to life’s problems. No matter what the problem, whether mental or physical, yoga can help you. Many people have adopted yoga, in midlife too. So, you can be rest assured that there is no age limit, when it comes to yoga. Most yogis would suggest yoga therapy to build strength and immunity. Moreover, it also increases flexibility. The Yoga Teacher will often suggest yoga therapy to address pain-related issues as well. If you have arthritis or any other musculature problem, then also you can practice yoga.

However, there are a few contradictions here. A few years back, many practitioners of yoga experienced back pain after the practice. There may be many different reasons behind this.

Reasons Why Yoga Causes Back Pain

  • Yoga can cause small tears in the muscles, which often lead to soreness. If you are doing yoga after a long time, this occurs. Overdoing anything is really bad, and it applies to the realm of yoga as well.
  • Yoga is mostly a remedy for people, who are unable to do high intensity exercises. However, when you have just started with it, it can lead the underlying problems to soar high. If you already have lower back pain or neck pain, yoga practice can magnify it. If you have spine issues, that have not undergone diagnosis for a long time, it can surface when you just start practicing yoga.
  • Thirdly, you may also experience back pain, if you are not taking your postures seriously. That is the reason why, you must always practice under an experience Yoga teacher. Forward bending poses, if not done correctly can lead to back pain in general, if you are not used to it. Many teachers also do not emphasize backbend safety during the practice. A structured yoga practice, can teach you how to support the body. Then only, you can lead an active life.
  • A lack of awareness can also lead to back pain. If you try to escape the proper poses, due to more stress on the muscles, it can also prove to be harmful. The soft structures of the lower back, can become unbalanced. Moreover, too much over-stretching can lead to torn discs and nerves. Thus, you have to be conscious, while continuing to practice.

But it does not have to be that way.  Know why?

How To Avoid Lower back Pain Even While Doing Yoga?

The two main areas of the body that affect the back area, are the feet and pelvis. The wrong placement of the feet, including the knees, hips, and ankles can create the real issues. You also need to take adequate care of the spine. When you are performing symmetrical standing poses, like Tadasana, you have to ensure to position the feet in the correct manner. You also need to position your legs in the perfect manner, while doing supine backbends.

Additionally, the pelvis is also at play and may lead to lower back pain. The pelvis needs to be stable and balanced. You should not allow the pelvis to tilt either way. But you can play with the hips. You have to take proper care of the alignment of the pelvis and hip bones. This will help you to avoid recurring or severe back pain.

You have to take care during seated poses as well. If the hamstrings are too tight or the pelvis may be pulled back, it may cause pain later. The lower back in this case, may revolve a bit. You can support the pelvis with a pillow or a bolster. Levelling the pelvis is the key to a proper alignment, so that you do not feel the pain.

During Uttanasana, the limited range of the hamstrings can also cause problems. It can prevent the pelvis from titling in the right direction. If you are not careful while practicing this asana, the weight of the upper body can put strain on the spine and cause back pain.

If you see clearly, every pose that we do in yoga has a similar goal. It is supposed to elongate the spine and support the back muscles. If you take care while doing the above poses, you can get relief from back pain for a longer term.

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Our Expert Gurus

Best Yoga Teachers Of Prashmana Yoga School


Teachers make your learning easy and error-free. All teachers are her 500-RYT and have at least 10 years of teaching experience. We strive to maintain a friendly atmosphere between teachers and students to make learning easy and enjoyable. Our highly knowledgeable faculty, led by Guru Vishnu, will guide you in every way possible during your training and help you change your life for the better.  



Yoga Anatomy and Asana

Neha Baliyan

Lead Asana Teacher


Rohit Chobe

Lead Meditation Teacher

Prashmana Yoga School's Reviews

What Our Student Say About Their Yoga Teacher Training In Rihsikesh


Ankita Singh

I have done my 200 hours TTC followed by 300 hrs with Himanshu as my Anatomy teacher. While practicing n learning yoga showed me a new perception of what is real,what is necessary. He helped me find the very basic, very foundational way of learning it all. His teaching simplified the whole learning process to me. I know now which muscle group I am exactly working on and how to do adjustments to get the most of every asana practice. Its funny but take it from a girl who had a little to no knowledge of Biology+physiology. Had no interest in those subject in school. Himanshu will break down each and every aspect of your learning and I actually never felt I was a poor student around him. I won’t call him a guru because I have known him learning about every student of his and always helping them out in 1 or the other aspect. It has been an amazing experience and I am definitely looking forward to learning more from him. Ps. Don’t crack jokes with him, he never stops laughing (out loud😆)!!!! Impossible to not laugh with him :)! PPS. look at him go with his Human props. 😂never a dull moment in class with him even after 2 straight hrs. of lectures.


Renata Mandzhieva

Doing my 200hrs of yoga teacher training at Prashmana School with Madalina and Himanshu was very special. I really enjoyed not only the professionally organized training, but also the warm, caring, fun and easygoing atmosphere they created throughout the course. I am so grateful to Madalina and Himanshu for this training and for doing it in Rishikesh (which I came to love so so much!) While I know Madalina from the beautiful classes she creates at her boutique yoga studio in Vienna and her amazing retreats, I met Himanshu at the training. The way he teaches yoga was a whole different level for me and unlike anything I have done in the past (in trendy yoga studios and five-star hotels in Dubai or pristine beaches in Massachusetts.) I wish for those reading this to experience Himanshu’s classes first hand, but if I were do describe them I would say - traditional, real, otherworldly. Traditional as in very grounded in authentic yoga and it’s roots; real because the asana practice he teaches requires strength and is very effective (toning and stretching!) and otherworldly refers to that inexplicable talent, when someone is THAT good at what they do. Like many others in our course, I felt very lucky to be taught by Himanshu: I am grateful for his gentle care, attention and support, positive vibes and encouragement, as well as a very professional and disciplined attitude. I would also like to note our excellent guest teachers, especially Rohit for meditation classes and the guest expert for the Ayurveda workshop. And, last but not least, the food was as excellent as the course!


Oxana Nelina

I would like to wholeheartedly recommend Prashmana Yoga School to all those who embarked on the path of yoga and mindful living. I was participating in 200 hours teacher trainings organized by Prashmana Yoga in Rishikesh in August 2022 and I can say that this experience became invaluable for me. First of all, I would like to note the professionalism of the teachers, their excellent education and individual approach to each student. As part of the learning process, the human factor always plays a very important role. The teachers of Prashmana Yoga do everything so that every class goes smoothly and for the benefit of each student. Also, one cannot fail to note the excellent organization of the schedule and the inclusion of wonderful excursions and activities that will be remembered for a lifetime. If you participate in school activities such as retreats and yoga teachers trainings, you can be sure of quality food, sincere responsiveness in case of questions and a high level of competence. Thank you Madalina and Himanshu for such a wonderful experience!!! Looking forward to attending more event organized by You!



Prashmana yoga School is better known for its well qualified Teachers Himanshu and Neha both of them are dignified and thorough professional yoga teachers. They work on your short comings improve you in every aspect of life be it yoga on mat and yoga outside. The food here taste awesome and very delicious I have done few retreats and small trainings before but in most of the schools we used to get sick either with funny stomach or vomiting but here none of us fell sick and Stay here was very comfortable and luxurious no complaints. Multiple excursions like visit to holy temples keertans Ganga Aarti rafting were highlights of a day-off. Our invited guest teachers for Ayurveda Kanan was fabulous and also the teacher Georgia for her Kundlini special session was equally wonderful. Words fail me to describe how grateful I am to become a part of Prashmana yoga family. I am grateful to Prashmana yoga teachers to make my life more meaningful after doing this course I feel that life is beautiful and every moment is the moment of celebration.


Julia Navarro

Stumbled upon this school out of the thousands YTT’s available in the area. This was more than just a school to me, they became family. I did my Kundalini YTT, with Himanshu and Georgia. Both have expansive knowledge and experience couldn’t have done it with anyone else. To top that, surprise trips were made to waterfalls, Ganga Aarti, swimming at the Ganges and visit to a sacred meditation cave. The accomodation and 3x daily homemade indian food was one of the highlights. Prashmana School went above and beyond expectations and I couldn’t be more grateful. Namaste

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