भुजङ्गासन
Bhujangasana (Cobra Pose)
The Sanskrit name is derived from Bhujanga (भुजंगा) meaning cobra or snake and āsana (आसन) meaning…
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Yoga poses for tailbone pain are gentle postures that ease hip and back tension without pressing on the coccyx. They do not cure coccydynia. This page lists safe poses by level and explains when to see a GP.
Understanding the Category
What Are Tailbone Pain?
Tailbone pain, or coccydynia, is pain at the base of the spine. It is often worse when sitting. Falls, childbirth and strain are common causes. Yoga does not cure it. Gentle poses may ease nearby hip and back tension.
These poses fall into three groups:
- * Off the tailbone: Balasana and Marjariasana avoid sitting pressure.
- * Hips: Supta Padangusthasana and Anjaneyasana loosen tight hips.
- * Support: Setubandhasana and Shalabhasana strengthen the glutes and back.
Skip hard seats. Use cushions, and avoid jarring moves and deep twists.
Why Practice
Benefits of Tailbone Pain
Hip Flexibility
Slow stretches loosen tight hips. Loose hips ease strain on the base.
Back Support
Strong back muscles share the load. Support eases pressure on the spine.
Glute Strength
Bridge and locust work the glutes. Strong glutes steady the pelvis.
Posture
Tall standing poses guide the spine. Good posture eases sitting strain.
Stress Relief
Slow breathing calms the body. Less tension can ease pain.
Body Awareness
Mindful moves show what feels safe. Learn which poses ease the pain.
Suitability
Who Should Practice?
- Adults with sitting related tailbone ache
- People with tight hips or lower back
- Desk workers who sit for long hours
- Beginners who want simple, low risk poses
- Those easing back after childbirth, once cleared
Contraindications
Who Should Avoid Tailbone Pain?
Safety Note: Always consult a qualified yoga teacher and your healthcare provider before practising if you have existing medical conditions, injuries, or are pregnant.
- Pain after a fall or blow: see a doctor first
- Bleeding, fever or pain spreading away: see a doctor
- Very severe or worsening pain: get checked
- Pain that lasts over a few weeks: see a GP
- Hard seats and long sitting in Padmasana
- Jumping, jarring moves and deep twists
- Deep backbends that squeeze the base of the spine
- Any pose that causes sharp or lasting pain
By Level
Beginner Tailbone Pain
- Tadasana (Mountain Pose) Builds steady posture with no sitting load
- Balasana (Child’s Pose) A calm fold that takes weight off the tailbone
- Marjariasana Moves the spine gently on hands and knees
- Savasana (Corpse Pose) Rests the back with the knees bent for comfort
By Level
Intermediate Tailbone Pain
- Supta Padangusthasana (Reclining Posture) Loosens the hips and hamstrings while lying
- Setubandhasana (Bridge Pose) Strengthens the glutes with gentle lift
- Virasana (Hero Pose) A kneeling seat that stays off the tailbone
- Bhujangasana (Cobra Pose) A low lift that supports the lower back
By Level
Advanced Tailbone Pain
- Anjaneyasana (Crescent Moon Pose) Opens the hip flexors without sitting
- Shalabhasana (Locust Pose) Strengthens the back and glutes, done low
- Virabhadrasana II (Warrior Pose 2) Builds leg strength with no sitting load
- Ardha Chandrasana (Half Moon Pose) Builds balance and glute strength
Anatomy
Muscles Worked
🍑
Glutes
Gluteus maximus, gluteus medius
🧍
Lower Back
Erector spinae, multifidus
🌀
Hips
Hip flexors, piriformis, adductors
🪢
Pelvic Floor
Levator ani, coccygeus
🦵
Legs
Hamstrings, quadriceps
🔥
Core
Transversus abdominis, obliques
Practice Tips
Tips for Safe Practice
- ✓Use a coccyx cushion or rolled towel to sit.
- ✓Lean forward a little when you do sit.
- ✓Hold each pose for 15 to 30 seconds.
- ✓Pad the floor with a folded blanket.
- ✓Take sitting breaks every 30 minutes.
- ✓Skip jolts, jumps and deep twists.
- ✓Stop if you feel sharp pain.
Common Questions
Frequently Asked Questions
What causes tailbone pain?
Common causes include falls, childbirth, repeated strain and poor posture. Sometimes no clear cause is found. A GP can look for serious causes if the pain does not settle.
Can yoga cure tailbone pain?
No. Yoga does not cure coccydynia. Gentle poses may ease hip and back tension and reduce stress. Use them alongside medical advice.
Which poses are safest?
Balasana, Marjariasana, Supta Padangusthasana and Setubandhasana keep weight off the tailbone. Move slowly and use cushions.
Can I sit for Padmasana or Sukhasana?
Sitting on a hard floor can press on the coccyx. Use a cushion or choose kneeling and lying poses instead. Stop if pain rises.
What helps sitting pain?
Use a coccyx cushion, lean slightly forward and take sitting breaks. Heat or cold packs may help too. Ask a pharmacist about pain relief.
When should I see a GP?
See a GP if pain has not improved after a few weeks or is very severe. Go sooner after a fall, or for bleeding, fever or pain away from the tailbone.
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