5 yoga poses for a flexible and strong spine

Finding it hard to bend? If so, try these 5 yoga poses for spine to improve flexibility and mobility. They will also strengthen your back.
yoga mistakes
Yoga mistakes can mess up your efforts, Image courtesy: Shutterstock
Aayushi Gupta Published: 6 Jul 2022, 08:59 am IST
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Do you experience back ache when you bend down? It’s a cry for help from your spine! With busy lifestyles, we are mostly spending time at our work desks or are distracted by our smartphones. This can lead to inflexibility and inadequate spine strength. The result is spine abnormalities such as an S-shaped spine or hunchback. Trying some specific yoga poses for spine may help you to prevent these issues.

Regular yoga practice has an array of health benefits, including keeping your spine strong and healthy.

Health Shots spoke to Ankita Sahni, a certified personal trainer and pre and postpartum expert, about the yoga poses that can help with improving spine strength and flexibility.

She says, “Most of us complain about lower back pain. This can be an offshoot of low vitamin levels. However, lack of movement and poor posture are also major cause of spine-related issues. Investing in some simple yoga poses can help increase mobility, improve posture, and reduce aches and pains.”

Here are 5 yoga poses for flexible and strong spine:

1. Bhujangasana (Cobra pose)

The cobra pose, a well-known yoga asana, is great for relaxing the entire upper body. Additionally, it aids in core stability, which might contribute to better posture. This can also aid in increasing flexibility and easing aches and pains, particularly in the spine or back.

yoga poses for spine
Cobra pose can help in releasing the muscle tension. Image courtesy: Shutterstock

Here’s how to perform this pose:

  • Lie down on a mat on your stomach. Place your hands by your chest.
  • While inhaling, slowly start lifting your upper body up with your elbow on the ground, and keep your lower body relaxed.
  • Keep your neck upwards and ensure your stomach is pressed on the floor.
  • Hold the posture for 10–5 seconds and relax.
  • Exhale slowly while coming back to the starting position.
  • Do this 3 times.

2. Marjariasana (Cat and cow pose)

When it comes to improving posture and balancing the muscles in the spine, the cat-cow movement is amazing. Additionally, this pose gives your spine a wonderful stretch and strengthens your abdominal muscles.

yoga poses for spine
This yoga pose is just spinetastic! Image courtesy: Shutterstock

Here’s how to perform this pose:

  • Get down on all fours with your knees and hands on the floor.
  • The body should be in one straight line, no arching of the upper back or lower back.
  • Inhale on the ground, contract your core, and slowly look up towards the ceiling.
  • You will feel a stretch along your spine. Hold here for 3-5 seconds.
  • As you exhale, slowly tuck your chin inwards, rounding your upper back. Hold for 5 seconds.
  • Relax and come back to the starting position. Do this 5-8 times.

3. Viparita shalabhasana (Superman pose)

This is a very useful exercise when focusing on isolated muscles of the back. When it comes to its benefits, this pose can strengthen your lower an upper back, tone your muscles, and keep your spine flexible.

yoga poses for spine
Try shalabhasana or locust pose to get rid of back pain. Image courtesy:

Here’s how to perform this pose:


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  • Begin by lying on your stomach with your face down on a mat.
  • From here, slowly lift your hands and legs towards the ceiling as high as you can.
  • Hold for a couple of seconds before coming back on the ground.
  • Repeat 8-10 times.

4. Balasana (Child’s pose)

Many people like to perform this stretch frequently, not only to stretch their upper body but also to unwind after a workout. You can get a light stretch for your back, hips, thighs, and ankles with this pose.

yoga poses for spine
Child’s pose is a perfect pose for back health.. Image courtesy: Shutterstock

Here’s how to perform this pose:

  • Go down on your knees.
  • Start leaning forward while you sit on your heels, with your body flat on the ground.
  • Feel a stretch along the entire spine and hold it for 1 minute.
  • Move your hands to the left and right and hold them for 30 seconds each.

5. Parsva balasana (Bird dog pose)

A popular core stability move, helps in releasing tension on the entire body, and relieve aches of the upper body.

yoga poses for spine
Relieve your tight muscles with this asana. Image courtesy: Shutterstock

Here’s how to perform this pose:

  • Go down on all fours.
  • From here inhale and extend your right arm forward and lift your left leg behind you, keeping left leg flexed and shoulders and hips parallel.
  • Hold for 3-5 seconds. Go back to the starting position.
  • Repeat on the other arm and . leg.
  • Do it 10 times.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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