This article first appeared in the Frontiersman in Fall, 2005 This article will look at the many benefits of yoga for the treatment of back pain.   The most popular form of yoga, Hatha yoga, incorporates a series of stretches or poses called Asanas, while using breathing techniques, referred to as Pranayama. The goal of yoga is to encourage strength, flexibility and relaxation, creating a state of physical and mental wellbeing. The art of yoga has been around for over 4,000 years. When our backs are healthy, there is a proper balance of opposing muscles groups along the spine, which in turn support good posture.   Pain can be seen as a messenger, alerting us to imbalances and compromised, overtaxed muscles in the body, which are attempting to support the collapse of the skeletal body.   When the spine collapses from poor postural habits or injury it can cause the spinal discs to press on nerves, causing pain and discomfort.      Yoga poses are designed to stretch and strengthen both side of the body equally; they help build core strength, increase flexibility, and lengthen the spine.   This lengthening of the spine creates space between the vertebrae, thus minimizing pressure on the disks and allowing them to heal. When dealing with back pain, certain potentially harmful yoga poses should be eliminated—such as some sitting postures and forward bends, which can compress the front of vertebral disc of the lower spine creating bulging and pressure onto spinal nerves of the back.   Instead, poses should build support for the spine by strengthening the abdominal and back muscles.   Hip-opening stretches encourage spinal length, as do postures that stretch the calves and hamstrings (in the back of the thighs) which help to expand the range of motion in the pelvis, decreasing stress across the lower back.   Gentle back extensions are also emphasized.   In addition, stretching with yoga increases the blood flow, allowing nutrients to flow in, toxins to flow out, and overall nourishment of the muscles and soft tissue in the lower back.   *Smoking is strongly associated with chronic back pain. The benefits of yoga as a form of relaxation therapy are excellent in relaxing back tension!   The key is in the proper use of the breath while doing the yoga poses.     With back pain and discomfort, a ‘fear- tension- pain cycle' often becomes established.    By directing a relaxed breath into the tension, while gently stretching the area, the pain cycle is interrupted, and the body receives the message that all is well. This is a concept used in prepared childbirth. Matter-o-fact, this is how I became interested in teaching yoga 20 years ago.   I was teaching prepared childbirth here in the Valley, and I began drawing on the ancient wisdom of yoga I had learned when I took yoga in college. I wanted to help teach women to safely stretch and get in touch with their innate wisdom for finding the place of inner calm during the intense rigors of childbirth.    The famous Dr. Frederick LeBoyer, who was one of the first to teach women about prepared childbirth was inspired by yoga, and wrote a beautiful book on yoga and childbirth years ago, teaching women about how to use the breath.        In general, Yoga is a safe form of exercise for most people. Consult your health care professional) to rule out serious medical conditions prior to starting yoga (or any exercise program).     When looking for a qualified yoga teacher to assist you, questions you might ask are: 1. How long they have been teaching, and what type of formal training have they received in yoga therapy? 2. Are they certified, and in what form?   In recent years, yoga has become very popular and there are many types of yoga available.   Not all types of yoga are appropriate for beginners with back pain.