10 Best Yoga For Spine For Movements Of The Spine

10 Best Yoga For Spine For Movements Of The Spine

Bajaj Finserv Health
November 17, 20218 mins read

Key Takeaways

  • Doing the bow pose can help with lower spine muscle pain
  • A sphinx pose increases the strength of your spine
  • For lower back pain, yoga poses like camel pose are good

If you want your body to be fit and healthy, a strong and flexible spine is a must. So long as you have a flexible spine, you have your youth! Weak muscles can cause disabilities and restrict your movements. All these are classic signs of an unhealthy spine. The spinal system consists of ligaments, tendons, bones and nerves. If any of these get damaged, it can cause spinal problems. Keeping your spine healthy can be quite a challenge in a technology-driven era. When you spend time in front of your smartphone, smart TV or laptop, it can be hard to maintain good posture.

Doing yoga for spine health helps improve this greatly. Here are a few simple lower-back yoga poses that you may try at home for good spine health.

Spine Yoga Importance

Numerous facets of your body's physical health depend on your spine's health. Your spine supports several distinct muscle groups throughout your body, from your back to your core. Therefore, it's crucial to have a healthy spine. Some of the most important things to remember when practicing yoga for your spine are staying connected to your back, stabilizing your spine and each specific segment, and deliberately considering the muscular effort required for each position. Then, you can do yoga for spine health and follow the asanas from yoga for spine pain.


This asana, which has an intense name, is difficult to learn and requires some time to perfect.


  • Step one foot forward while moving the other backward while you maintain your posture
  • Make sure the remainder of your body is facing forward, particularly the hips
  • Now lean forward and bury your chin into your chest while supporting yourself with your hands on your hips
  • Only the torso must bend until your hands are on the ground and your face is in contact with your knees
  • Hold this position for at least 20 seconds before shifting back to your starting position
  • Repeat the exercise on the other side while switching legs


Your spine and hips will benefit greatly from this workout. It aids in regaining posture and balance. This yoga for the spinal cord is very helpful.


This straightforward, calming asana—also referred to as the cat/cow pose—is simple enough for novices to do. This yoga for the spine helps for better posture.


  • Sit down on your mat with your knees and wrists upright and on all fours
  • Inhale deeply, then, as you exhale, lower your head and raise your back to the ceiling
  • As you breathe in, raise your head back up and arch your back in the other manner until it totally descends
  • For two to three minutes, keep doing this gradual movement


This is a soothing workout that stretches and loosens your back well, giving you more mobility right away. This yoga pose, when done correctly, may also improve your posture.

Janu Sirsasana

Another posture appropriate for practitioners of all skill levels is the head-to-knee exercise.


  • Fold one leg and sit on your mat
  • The heel ought to rest on your groin
  • Stretch out the opposite leg to the side
  • Exhale, lowering yourself while bending at the hips while maintaining your arms high over your head
  • As you stoop, grip your foot with both hands
  • As you take a breath, slowly return to the beginning position after holding the position for ten counts
  • Repeat on the other side after switching


This exercise increases spinal mobility and improves blood circulation while reducing stress and stiffness.

Adho Mukha Svanasana

A fantastic workout to help loosen up your tight back.


  • Standing with your feet slightly apart, slowly bend your knees until your palms are on the floor, and extend your arms as straight as possible
  • Hold the mountain peak or downward dog posture for a few counts while keeping your legs straight and your arms, chest, and back steady
  • Make sure your head is cozy in your arms
  • You should be able to see your legs clearly


Your hamstrings and calves will stretch, resulting in loosening and improved mobility in the back.


This low lunge is a beginner-friendly position that's easy to do yet nonetheless powerful. 


  • Standing straight, bend your knee forward until it is bowed, then extend your other leg straight behind you
  • Fold your hands and raise them over your head. Then, while gently pushing at your hips, straighten your arms, back, and neck to feel the stretch
  • Repeat with the opposite leg after releasing the hold after ten counts


This yoga asana for spine mobility is the most successful in lengthening and liberating the spine, allowing it to move more freely.

Additional read: Indoor Yoga ExercisesAnjaneyasana

Stretch Your Spine And Thighs With The Bow Pose

To lower spine muscle pain, doing the bow pose can help. It gives a good stretch to your spine and can help women reduce menstrual pain by improving blood flow. Performing this pose daily can result in a healthy spine. Do follow these simple steps to do the bow pose.

  • Step 1: Lie down with your belly touching the floor.
  • Step 2: Keep your hands along your hips with palms facing up.
  • Step 3: Bend your knees slowly while stretching your hands backward.
  • Step 4: Hold your ankles and breathe in while doing this step.
  • Step 5: Raise your body so that your chest and thighs are above ground level.
  • Step 6: Remain stable in position for 15 to 20 seconds.
  • Step 7: Lower your body slowly and get back to your starting position.
  • Step 8: Release your ankles and exhale while doing this step.

Triangle Pose To Improve Your Spinal Flexibility

To reduce lower back pain, yoga poses are really effective. One such pose is the extended triangle pose in yoga. Backstretch movements like these strengthen all parts involved. This pose needs to be done in the following manner:

  • Stand and place your feet about 4 feet apart
  • Make your toes face forward in a way
  • Check that your left toe is turned out at an angle
  • Lift your palm slowly and keep it parallel to the floor
  • Bend forward and hinge at the right hip
  • Move forward slowly with your torso and arm
  • Touch your leg with this hand
  • Keep looking up and down
  • Stay in this pose for a minute
  • Switch side and repeat the whole process
tips for healthy spine

Keep Your Spine Healthy With The Sphinx Pose

This position involves your buttocks and spine. Follow these simple steps to do the sphinx pose.

  • Step 1: Lie on the ground with your stomach touching the ground
  • Step 2: Engage your lower back muscles
  • Step 3: Keep your elbows under your shoulders and your forearms on the floor
  • Step 4: Lift your upper torso and head
  • Step 5: Keep your lower abdominal muscles engaged and support your back
  • Step 6: Lift your spine correctly while doing this
  • Step 7: Relax in this position while keeping your head straight
  • Step 8: Hold this pose for about 5 minutes

Relieve Your Back Pain With The Camel Pose

The camel pose helps in improving overall posture while helping with back pain.

This pose can be done easily through these steps:

  • Start by kneeling down
  • Ensure to press your thighs straight to prevent knee pain
  • Keep your thighs in a vertical position and try extending your head backward
  • Tighten the abdominal muscles so that your lower back gets arched
  • Find a suitable posture and stay in this position as long as you are comfortable
  • Release your hands from heels slowly, one by one, and get back to the original position
  • Take deep breaths and relax
Additional read: Minimize Lower Back PainRelieve Your Back Pain With The Camel Pose

Lengthen Your Spine With A Spinal Twist Yoga Pose

This is a gentle pose that stretches your shoulder, spine, thighs, and neck. Your lower back and tight shoulder problems can be relieved with this pose. Follow these steps to do it easily.

  • Lie on your back
  • Bring the right knee to your chest
  • Use the left arm to guide the knee to your left
  • Keep your shoulders down and twist your lower back
  • Release the position by bringing the knee back to the chest
  • Repeat the process with the left knee and right arm

If you are unable to do it, you can meet a specialist for lower back spine pain treatment. Few other benefits of doing yoga for spine care include [2]:

  • Provides a good massage to your hips and back
  • Improves the blood circulation to internal organs
  • Promotes good digestion

Practicing these yoga poses not only promotes good spinal health but also helps you achieve mental balance. Your mind becomes calm and rejuvenated. The rush of energy in you helps you concentrate better too. Remember, a healthy mind is a gateway to a healthy body. So, practice these poses consistently for better spine health. However, if you are struggling with back pain issues, seek medical attention on time. You can reach out to top ortho specialists on Bajaj Finserv Health. Book an online doctor consultation for lower back spine pain treatment. Choose a suitable doctor and nip your spinal problems right in the bud!

10 Best Yoga For Spine For Movements Of The Spine banner
  1. https://www.yogajournal.com/poses/types/backbends/bow-pose/
  2. https://www.artofliving.org/us-en/supine-spinal-twist-supta-matsyendrasana

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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