I’m not qualified to give specific advice on yoga poses for pain — there’s so much to know, and a person can do the “wrong” yoga moves if not careful. I have found those that work for me, and a some that I avoid, through trial and error. The biggest tip I have though is to find an instructor (online or in person) who takes a “go careful” approach to helping you find not only the right poses but how far to take them. Hope that’s at least a little helpful.