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Yoga helps keep your spine healthy by improving your body awareness and range of motion. Yoga poses can also strengthen your spinal support muscles, stretch your back, and improve your posture.
If your spine isn’t working well, that pain and lack of mobility quickly affect your overall well-being. Some spinal misalignments are congenital, but others are exacerbated by a lack of exercise and too much time spent sitting and looking at screens.
A healthy spine is one that moves.
Spinal Anatomy & Yoga Positions
Your spine is a complex system of 24 vertebrae and the joints, discs, ligaments, and nerves that connect them. Running from the base of your skull to your tailbone, a strong, mobile spine plays a huge role in the functionality of your whole body.
Your spine is divided into five sections: the cervical (neck), thoracic (upper back), lumbar (lower back), sacrum, and coccyx (tailbone). Developmental movements such as lifting the head, sitting, crawling, standing, and walking create the natural curves of the spine.
The spinal cord, a crucial part of the nervous system, runs down the center of the spinal column and is protected by the vertebrae.
Yoga promotes spinal mobility and alignment by incorporating poses that move the spine in different directions.
Neutral: Vertebrae aligned, natural spinal curves
Flexion: Rounding forward
Extension: Backbending
Axial Rotation: Twisting
Lateral Flexion: Side Bending
The 15 Best Yoga Poses for Spinal Health & Alignment
Cat Pose (Marjaryasana)
Sanskrit Meaning: Marjari (Cat) Asana (Pose)
Yoga Level: Beginner
Pose Type: Kneeling
Why this Pose: An ideal place to explore spinal flexion.
Step-by-Step Instructions:
1. Begin on your hands and knees.
2. On an exhalation of breath, tuck your tailbone, drop your head, engage your core, and dome your spine toward the ceiling.
Cow Pose (Bitilasana)
Sanskrit Meaning: Bitila (Cow) Asana (Pose)
Yoga Level: Beginner
Pose Type: Kneeling
Why this Pose: Great spinal warmup when practised with Cat Pose
Step-by-Step Instructions:
1. Begin on your hands and knees.
2. On an inhalation of breath, lift your tailbone and your head. Keep your navel engaged while lowering your abdomen.
Downward Facing Dog Pose (Adho Mukha Svanasana)
Sanskrit Meaning: Adho (Down) Mukha (Face) Svana (Dog) Asana (Pose)
Yoga Level: Beginner
Pose Type: Standing, Inversion
Why this Pose: Strengthen the spinal support muscles
Step-by-Step Instructions:
1. From a hands-and-knees position, tuck your toes and push into your hands to lift your butt toward the ceiling and straighten your legs.
2. Outwardly rotate your upper arms to release your neck and head.
3. Lower your heels toward the floor.
Sphinx Pose (Salamba Bhujanasana)
Sanskrit Meaning: Salamba (Supported) Bhujanga (Cobra) Asana (Pose)
Yoga Level: Beginner
Pose Type: Prone
Why this Pose: A gentle, supported backbend
Step-by-Step Instructions:
1. From a hands-and-knees position, lower your elbows to the mat.
2. Release your pelvis to the floor and extend your legs straight behind you.
3. Make sure your forearms are parallel.
4. Press into your palms and forearms to extend your spine.
Cobra Pose (Bhujangasana)
Sanskrit Meaning: Bhujanga (Cobra) Asana (Pose)
Yoga Level: Beginner
Pose Type: Prone
Why this Pose: Lifting your chest without using your hands strengthens your back muscles
Step-by-Step Instructions:
1. Begin lying on your stomach with your legs extended behind you and your palms flat on your mat under your shoulders with your elbows pointing straight back.
2. On an inhalation, press into the tops of your feet and your pelvis to lift your chest off the floor.
3. To engage your back muscles, avoid pressing into your hands. You can even lift your palms away from the floor.
Locust Pose (Shalabhasana)
Sanskrit Meaning: Salabha (Locust) Asana (Pose)
Yoga Level: Intermediate
Pose Type: Prone
Why this Pose: Continue building the back strength and flexibility you started in Cobra Pose
Step-by-Step Instructions:
1. Begin lying on your stomach with your legs extended and your arms along your sides.
2. On an inhalation, anchor your pelvis to the mat and lift your chest, arms, and feet away from the floor.
3. Arm variations include straight back, winging to the sides, and hands interlaced behind your back.
Bridge Pose (Setu Bhandasana)
Sanskrit Meaning: Setu (Bridge) Bandha (Lock) Asana (Pose)
Yoga Level: Beginner
Pose Type: Supine Backbend
Why this Pose: A gentle backbend that engages the whole spine
Step-by-Step Instructions:
1. Begin by lying on your back with your arms by your sides and your knees bent and pointing toward the ceiling.
2. Position your feet so that your knees are stacked over your ankles.
3. On an inhalation, press into your feet to lift your pelvis off the floor.
4. Tuck your shoulders under one at a time.
5. Interlace your hands behind your back.
6. Use your glutes to lift your pelvis higher.
7. To come out, release your hands and roll your spine back to the floor.
Child’s Pose (Balasana)
Sanskrit Meaning: Bala (Child) Asana (Pose)
Yoga Level: Beginner
Pose Type: Kneeling
Why this Pose: A forward fold with natural spinal flexion
Step-by-Step Instructions:
1. From a hands-and-knees position, separate your knees to the sides of your mat and bring your big toes to touch.
2. Release your butt to rest on your heels and slide your arms forward.
3. Bring your forehead to the floor.
Mountain Pose (Tadasana)
Sanskrit Meaning: Tada (Mountain) Asana (Pose)
Yoga Level: Beginner
Pose Type: Standing
Why this Pose: Refine your neutral spinal position and improve body awareness
Step-by-Step Instructions:
1. Come to stand with your feet hip’s distance apart.
2. Stack your knees over your ankles, pelvis over your knees, shoulders over your pelvis, and crown over your shoulders.
3. Let your arms hang and turn your palms to face forward.
Half Forward Fold (Ardha Uttanasana)
Sanskrit Meaning: Ardha (Half) Uttana (Intense Stretch) Asana (Pose)
Yoga Level: Beginner
Pose Type: Standing
Why this Pose: Finding a neutral spine mid-flow
Step-by-Step Instructions:
1. From Uttanasana, on an inhalation, bring your fingertips to the floor or blocks a few inches in front of your toes. You can also bring your hands onto your shins or thighs.
2. Press into your hands to bring your back flat with your spine in a neutral position.
3. Gaze at the floor in front of you.
4. On an exhalation, return to Uttanasana.
Raised Hands Pose (Urdhva Hastasana)
Sanskrit Meaning: Urdhva (Upward) Hasta (Hands) Asana (Pose)
Yoga Level: Beginner
Pose Type: Standing
Why this Pose: Lift your arms overhead to stretch and strengthen your back
Step-by-Step Instructions:
1. Begin in Mountain Pose.
2. On an inhalation, lift your arms out to the sides and overhead.
3. Bring your hands together or keep them shoulder’s distance apart.
4. Lift your gaze slightly.
Standing Crescent Pose (Urdhva Hastasana Variation)
Yoga Level: Beginner
Pose Type: Standing
Why this Pose: An opportunity to side bend, helping stretch and strengthen the sides of your body
Step-by-Step Instructions:
1. Begin in Raised Hands Pose with your hands interlaced overhead.
2. On an exhalation, take your arms to the left into a side bend to open the right side body.
3. Your pelvis may shift to the right.
4. Do both sides.
Gate Pose (Parighasana)
Sanskrit Meaning: Parigha (Gate) Pose (Asana)
Yoga Level: Beginner
Pose Type: Kneeling
Why this Pose: A side bend plus balance builds strength
Step-by-Step Instructions:
1. Begin in a kneeling position with your pelvis over your knees. Use a Yoga Pad under your knees for extra support.
2. Extend your right leg to the right. Release the ball of your right foot to the floor. You can turn your foot in if you like.
3. Side bend to the right, taking your left arm over your head and your right hand down your right leg.
4. Turn your head to take your gaze toward the ceiling.
5. Repeat on the other side.
Seated Spinal Twist (Ardha Matsyendrasana)
Sanskrit Meaning: Ardha (Half) Matsyendra (Lord of Fishes) Asana (Pose)
Yoga Level: Beginner
Pose Type: Seated
Why this Pose: Experience spinal rotation to improve flexibility
Step-by-Step Instructions:
1. Begin in a comfortable cross-legged position.
2. Bring the sole of your right foot to the mat outside your left thigh.
3. Twist your upper body to the right, taking your right hand to the mat behind your spine.
4. Take your left elbow outside your right knee and use traction to deepen your twist.
5. Lengthen your spine on your inhalations and deepen your twist on your exhalations.
6. Do both sides.
Abdominal Twist (Jathara Parivartanasana)
Sanskrit Meaning: Jathara (Abdomen) Parivartana (Revolved) Asana (Pose)
Yoga Level: Beginner
Pose Type: Supine
Why this Pose: A passive spinal twist lets gravity do its thing
Step-by-Step Instructions:
1. Begin by lying on your back with your knees bent and pointing toward the ceiling.
2. Scoot your pelvis over to the right a few inches.
3. Extend your arms wide to either side.
4. Anchor both shoulders to the floor.
5. Take your knees to the left. Use a blanket or bolster under your knees if your right shoulder comes up.
6. Turm your head to the right.
7. Return to neutral and then repeat on the other side.
Tips for a Spine-Friendly Yoga Practice
- Warm up before deeper backbends or twists
- Engage your core by drawing in your navel
- Use props to maintain optimal alignment
- Breathe steadily to regulate your nervous system
- Practise consistently for long-term benefits
Support Your Spine with Yoga
Your spine supports your body; let yoga support your spine.
Incorporate forward bends, backbends, twists, and side bends to promote and maintain your spinal mobility.
To prevent back pain and promote mental and physical well-being, consistency is key. Establish a routine and you will experience so many of yoga’s benefits over time.
Yoga for Spine Health FAQs
Can yoga really help correct posture and alignment?
Yes! The body awareness, mobility, and strength you get from regularly doing yoga can improve your posture and alignment.
Are there any poses I should avoid for back issues?
Back issues can have many different causes, each with its own precautions. Seek a diagnosis and medical advice before trying yoga if you have back pain.
How often should I practise to see results?
Yoga’s benefits come from consistent, well-rounded practice over time. Aim for three times a week to experience changes in several months.
