Back pain is one of the most common issues in the modern world. It is often caused due to poor body structure, sedentary lifestyle, and also stress. Practicing yoga is a powerful and natural way to relieve back pain while enhancing spinal flexibility.
In this blog, Alpesh Yoga – trusted for yoga teacher training in Dharamshala – will share the list of spine yoga poses that promote flexibility and pain relief. Let’s start!
7 Spine Yoga Poses for Flexibility
Below are the top 7 yoga poses for the spine to improve flexibility and pain relief:
Marjaryasana (Cat-Cow stretch)
It is a must-do yoga pose to improve spine flexibility. Cat-cow stretch increases spinal circulation and gently warms up the spine. Here’s how to do it:
– Start on your hands and knees in a tabletop position.
– Inhale and drop your belly toward the mat while lifting your chin and tailbone upward.
– Exhale and round your spine while tucking your chin and tailbone in.
– Repeat it for 5 to 10 rounds
Balasana (Child’s pose)
This restorative pose relaxes the spinal muscles and decompresses the vertebrae. Balasana gently stretches the lower back, hips, and thighs while promoting relaxation. Here’s how to do it:
– Kneel on the floor and sit back on your heels while folding forward
– Extend your arms in front of you or you can place them beside your body
– Rest your forehead on the mat and breathe for 1 to 2 minutes.
Adho mukha savasana (Downward-facing dog):
It helps relieve pressure and improve posture. Downward-facing dog also stretches and lengthens the spine, hamstrings, and calves. Follow the steps below to practice adho mukha savasana:
– Begin in a tabletop position.
– Tuck your toes under, lift your hips, and straighten your legs to form an inverted V.
– Press your hands into the mat, relax your head, and keep your spine elongated.
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Sphinx pose
This yoga pose gently bends the spine without ever extending and making it suitable for people recovering from back pain. Here’s how to do it:
– Lie on your stomach with your legs extended
– Place your forearms on the mat with elbows under your shoulders
– Press your forearms down and gently lift your upper chest
– Keep your lower back relaxed and hold the position for 30-60 seconds
Setu bandhasana (Bridge pose)
This yoga asana stretches the front body and stimulates the spine. Bridge pose opens the chest, strengthens the glutes, and decompresses the lower back. Follow the steps below to practice setu bandhasana:
– Lie on your back with knees bent and feet hip-width apart.
– Place your arms by your sides and press your feet into the mat to lift your hips.
Paschimottanasana (Seated forward bend)
This yoga pose is a deep stretch for the spine and hamstrings. It is an ideal yoga pose after prolonged sitting. Here’s how to do it:
– Sit with your legs extended in front of you
– Inhale and lengthen your spine while folding forward from your hips
– Reach for your feet while keeping your back long
– Hold the position for 1 to 2 minutes before coming back to the normal position
Supta matsyendrasana (Supine spinal twist)
This spine focused yoga pose twists motions, wrings out tension, and improves spinal rotation. Follow the steps below to practice the supine spinal twist in the right way:
– Lie on your back and draw your right knee to your chest
– Cross it over to the left side of your body
– Extend your right arm and gaze over your right shoulder
– Hold the position for 30 seconds to 1 minute before switching slides
Now that you have become familiar with the top spine yoga poses for flexibility and pain relief, let’s discover some tips for practicing spine yoga safety.
Tips for Practicing Spine Yoga Safely
Below are the expert-recommended tips to practice spine yoga poses safely:
Warm up: It is best to do a warm-up to activate muscles and prevent strain.
Use props: Yoga blocks, bolsters, and folded blankets can reduce the chances of injury.
Listen to your body: Avoid pushing into sharp pain. Honour your limits and ease into poses gradually.
Breathe deeply: Practicing pranayama will enhance the therapeutic effects of each pose.
Practice daily: Consistently practicing yoga daily for 15-20 minutes can yield significant benefits.
Yoga Poses for Spine Flexibility
We hope that the above blog helped you get familiar with the top 7 yoga poses for spine flexibility and pain relief. Incorporating these spine yoga poses into your routine can improve posture, relieve pain, and enhance overall quality of life.
Looking for yoga teacher training in India? Our yoga training courses can help you refine your technique and build the confidence to go upside down.
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