7 yoga poses to help relieve back pain and insomnia

Plow pose
This pose helps stretch the entire body, improves spinal flexibility, and effectively reduces back pain.
Lie flat with your arms straight at your sides and palms facing down. Gently lift your legs to a 90-degree angle off the floor. With your elbows on the floor and your hands supporting your hips, lift your legs up. Bring your legs over your head, pressing your toes into the floor. You can use your hands to support your back. Hold for 30-60 seconds and then return to the starting position.

Wheel Pose
The wheel pose helps increase blood circulation, stretch the abdominal and neck muscles, promote blood flow to the brain, and relieve headaches.
Lie on your back with your knees bent and your feet close to your buttocks, feet hip-width apart. Place your hands behind your shoulders, fingertips pointing toward your shoulders. Exhale and inhale, simultaneously lifting your buttocks, waist, middle and lower back off the floor. Then exhale. While inhaling, use your hands to support and push your shoulders up. Lift your buttocks, waist and entire back until your arms are straight, your elbows are straight and your legs are straight. Breathe normally in the final position.

Half Cobra Grasshopper
This pose helps stretch the abdomen, thighs, spine, and improves respiratory function.
Lie face down on the floor with your legs hip-width apart, arms bent toward your armpits, and hands facing down. Slowly lower your upper body down while lifting your legs up, feet touching. Then lower your feet and push yourself up slowly until your arms are straight. Hold for a few breaths.

Full Core Stretching
This pose also helps improve lung function, stretches the chest, abdomen and thighs.
Lie face down on the mat and extend your legs as far as possible. Place your forearms on the floor and lift your body up, slowly straightening your arms.

Dolphin Pose
Dolphin pose helps strengthen the spine, regulate breathing, and help you sleep better.
Kneel on your heels, extend your arms straight out in front of you, perpendicular to your body, one hand grasping the elbow of the other. Bend forward, lowering your elbow to a fixed point on the floor. Press the toes into the floor, lift your hips, shoulders low, buttocks high, keep your knees slightly bent, and lift your heels off the floor.

Folds
This pose helps improve spinal function, increase blood flow to the brain, reduce back pain and headaches.
Stand up straight, relax your shoulders, inhale and stretch your arms above your head, palms facing each other. Stretch your whole body towards the ceiling, keeping your shoulders relaxed. Exhale and bend forward from your thighs, keeping the soles of your feet firmly pressed into the floor. Drop your head and neck towards the floor and push your body up towards the ceiling to stretch your spine. Place your palms on the floor on either side of your feet, while stretching the backs of your legs and pressing your feet into the floor. Your thighs should be directly above your knees and not flexing your knees. Imagine your body stretching into the floor with each breath. Hold for 3-4 breaths. Inhale and bend your knees and slowly stretch your body up, pressing your soles into the floor evenly, returning to a standing position.

Legs-up-the-Wall Pose
This pose should be done at the end of your practice session or before going to bed as it helps relieve stress, relax the whole body, and induce deep sleep.
Lie on your back with your feet up against the wall for support, lifting your legs. Then lift your pelvis as high as you want.