Is Yoga Good for Your Spine?

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The Spiritual Power Of Chanting Gayatri Mantra (गायत्री मंत्र)

By Rishikul Yogshala

July 14, 2019

If your body is a canvas, then Yoga is the paint which can color your life, and help you create a masterpiece.
Move, and Breathe to Transform!

We all have a framed mindset which doesn’t allow us to focus on the things or body parts which are neglected. For example, Spine is that part of the body which is the most important, but also the most ignored, because people have devoted all the care and devotion to the exposed parts like face, stomach, legs, hair, etc. In short, outer beauty has dominated our reactions, and moved our attention completely to something called ‘the superficial health’.

Inner health makes the blueprint for outer health, but the impatience in the society has only resulted in subsequent lessons. Ignorance is bliss, but not when it comes down to your body! Yoga is the rescue operation you need to get rid of the basic illness resulting in spine problems such as slipped disc, adolescent idiopathic scoliosis, neck strain, lower back pains, cervical issues, etc. leading to serious complications.

Yoga is the tool which delivers mental, physical, and emotional health, with deep-breathing exercises like Pranayama, yoga postures, adjustment and alignment techniques, and so on. It is definitely like a natural medicine for the wellness of your spine. Let’s go straight to discover a few of the yoga poses which are good for your spine. Remember, self-practice is the key here to improve your mobility.

Yoga Poses for Spine

Cat and Cow Pose


Cat to Cow Pose is a breath-synchronized movement which warms up the spine and relieves back and neck pains.

Its Sanskrit name is Marjaryasana to Bitilasana, and you can begin this pose by keeping your hands and knees on the floor. Change forms from a neutral spine position where you let your head drop down as you curve your back in a C-shape as it goes up as if attached to a hook. This is a Cat pose.

Now, reverse the procedure, arch your back, and keep your neck forward, butt out. Repeat this procedure at least 10 times as you breathe in- and out.

Locust Pose

Locust Pose or Salabhasana helps you to strengthen your back and also the buttocks.

To do this pose, you must lie flat on your stomach over the yoga mat. Now, lift your head, chest, torso, arms, and legs above the ground while placing your stomach exactly where it was by not moving it. Make sure you keep your arms, and legs parallel to each other while elongating your body from head to toe. Try to hold this pose for 30 seconds to the minimum, and repeat 3 times to get rid of the back pain.

Read Also: 5 Incredible Health Benefits of Locust Pose (Shalabhasana)

Downward Facing Dog Pose


Adho Mukha Svanasana is an asana in modern Yoga which is practiced for multiple body and mind benefits, as it increases the blood circulation from the body to mind, and also makes you feel relaxed through stretching of the arms, hamstrings, calves, shoulders, and back.

It keeps your body weight aligned, and helps you to correct your posture by keeping a flat back or a straight spine. This also helps in channelizing the better flow of the energy, and further – an opening of the chakras.

Camel Pose


Camel Pose or Ustrasana is a kneeling, backbend asana in Yoga. It stretches the thorax, abdomen, neck, arms and the groin area. 

For this pose, kneel down on the yoga mat, and keep your spine erect as you bend back by arching your spine, further stretching your arms back to touch the ankles which you have placed parallelly on a shoulder distance.

The pose increases flexibility in the spine, opens the chest and shoulders, stimulates the nervous system, improves the overall circulation, and digestion.

Spinal Twist Pose

One of the effective poses for back problems is undoubtedly the Spinal Twist Pose or Marichyasana C.

Sit on the ground, and keep your left leg forward, and right leg bent with its foot flat on the ground as the knee of the right leg should be in front of your chest. Now, keep your right hand behind your back for support, and then twist to rest your left hand on the right leg by locking it. Your twisted elbow must be kept vertical to the ground. Now, switch the legs and arms to repeat.

Spinal twist pose realigns, lengthens, and relaxes the spine. It also tones the waistline, decreases pain, and the discomforts in the body.

Practice these poses regularly to avoid any injuries, diseases, or illness in the future. Take precautions with the help of Yoga, and pay more attention to the ignored parts of your body like the spine. Stand tall, become more independent by living a balanced, and healthy life!

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