Among the various painful areas of the body, many people have back problems. With our lifestyle that includes sitting for long periods of time and reduced movement, pain and stiffness are almost unavoidable.
With age and stress, back pain only worsens, which is why early and preventive care is essential to contain and remedy this condition. Yoga is one of the safest and most proven ways to help maintain and restore spinal health.
When you improve the flexibility and mobility of your back, you’ll instantly notice better posture, better circulation, and pain relief. Movements are easier and wider, muscles are less tense and more flexible, and the risk of injury is significantly reduced.
A range of treatment options are available and suggested today. However, yoga is still the easiest and most effective course for increasing spine mobility and strength. We bring you the best of yoga for spine mobility.
Top 10 Yoga Poses for Spine Mobility
Most yoga poses work on multiple parts of the body. However, some asanas focus on working the back and its mobility. Here are a few you can try:
#1 Parsvottanasana
Just as the name suggests, this is an intense asana that takes time and practice to master.
Directions:
- Stand up straight, step one foot forward and move the other behind
- Make sure the rest of your body, especially the hips, is facing forward
- Now, with your hands on your hips, lean forward with your chin tucked well into your chest
- The body should bend only at the torso until your hands fall to the floor and your face touches your knees
- Hold this pose for at least twenty seconds before returning to the original position
- Alternate legs and repeat the exercise on the opposite side
Advantages: This exercise is a great stretch for your spine and hips. It helps restore balance and posture.
#2 Marjariasana
This is commonly known as the cat/cow pose and is a simple and relaxing asana that beginners can easily perform.
Directions:
- Get on all fours on your mat, wrists and knees aligned vertically
- Inhale deeply and as you exhale lower your head and arch your back towards the ceiling
- Now, as you inhale, raise your head and arch your back in the opposite direction until it arches down completely.
- Continue this movement slowly for 2 to 3 minutes
Advantages: This is a relaxing exercise that gives your back a great stretch and relaxes it to provide greater mobility instantly. When performed correctly, this yoga asana can also correct your posture.
#3 January Sirsasana
The head to knees exercise is another pose suitable for all levels of practice.
Directions:
- Sit on your mat with one leg bent
- The heel should touch your groin
- Extend the other leg to the side
- With your arms raised above your head, exhale and lower yourself, bending at the hip
- Bend over until you can grab your foot with your hands
- Hold for 10 seconds, inhale and slowly return to starting position
- Switch to the opposite side and repeat
Advantages: This exercise relieves stiffness and stress, promotes blood circulation in the abdominal area and increases spinal mobility.
#4 Adho Mukha Svanasana
A great exercise that will help relieve your stiff back.
Directions:
- Stand with your feet slightly apart and slowly bend at the waist until your palms are on the floor, reaching out as far as you can
- Keeping your legs straight and your arms, chest, and back still, hold a mountain top or downward facing dog position for a while.
- Make sure your head is comfortable between your arms
- You should be able to look through your legs
Advantages: By stretching your hamstrings and calves, you will find that your back also relaxes and you feel more mobile.
#5 Dhanurasana
The bow pose is of moderate difficulty that can be easily managed with a little practice.
Directions:
- Lie down on your mat, face down
- Keep your arms close to your body, bend your knees and try to grab your ankles with your hands
- As you do, try to lift your chest and shoulders off the floor until they are stretched but comfortable.
- Keep your head straight and face forward as you take long, relaxed breaths
- Hold the position for 10 seconds and release it slowly
Advantages: Along with strengthening multiple parts of the legs, this pose also helps build mobility and flexibility in the back and spine.
#6 Anjaneyasana
This low lunge is a simple but effective pose that is ideal for beginners.
Directions:
- Stand straight and lean forward until one knee is bent and the other leg is extended behind you
- Fold your hands and lift them above your head
- Now straighten your back, neck and arms, feeling the stretch as you gently push through the hip
- Hold for 10 counts, release and repeat with alternate leg
Advantages: Of the yoga asanas for spinal mobility, this is the most effective for lengthening and releasing the spine, opening it up for greater mobility.
#7 Upavista Konasana
A fairly simple asana that can be mastered with a little practice, the seated forward bend is extremely relaxing.
Directions:
- Sit comfortably on the floor with your legs stretched out in front of you
- Now open your legs, stretch them as far as they will allow
- Stretch your arms above your head, and bend over at the hips, lower your torso until your hands are stretched out on the floor in front of you
- Now let your hands crawl till they touch your feet
- Hold this position for ten counts
Advantages: This is an excellent asana for stretching the lower back and extending the spine.
#8 Salamba Bhujangasana
The Sphinx Pose is an easy asana that can be performed by beginners and experts alike.
Directions:
- Lie on your mat face down, keeping your body straight
- As you slowly lift your chest and arms off the floor, support your upper body using your elbows positioned below the shoulders
- Drive your legs and hips into the floor, making sure you’re comfortable and not overstretched
- Hold the position for ten counts and slowly lower
Advantages: This pose supports the natural curvature of the spine well, releasing any tension that has built up in the area.
#9 Setu Bandhasana
Bridge pose increases blood flow to the brain and soothes it by improving blood circulation.
Directions:
- Lie flat, parallel to the floor
- Try bending your legs at the knees
- Touch your heels with your hands and lift your buttocks and upper body
- To maintain the position, interlace your fingers and lift the buttocks higher
- Do not put pressure on your chin, neck or shoulders
Advantages: This pose strengthens the back, buttocks, and hamstrings.
#10 Sarvangasana
The shoulder support pose can be categorized under the intermediate level yoga poses.
Directions:
- Place a soft towel or cushion under your neck and shoulders for support
- Align your shoulders with the edge of the cushion and rest your head on the yoga mat
- Keep your body fully straight and stick your arms out to the side of your body with palms facing down
- While inhaling, slowly raise your legs
- Exhale and bring your legs parallel to the wall, supporting your back with both palms of your hands
- Your toes should point towards the ceiling
- Balance your feet in the air and support your hips with your palms and fingers
- Tuck your chin into your chest while keeping your neck in one position
- Exhale slowly to release the pose
Advantages: This yoga asana can be beneficial for people with back pain as it helps strengthen the spine.
Yoga for spinal mobility is nearly universal in its applicability and benefits. However, as with all yoga exercises, it is important to relax. Do not push the body beyond its threshold and increase the frequency and intensity of your training over time. Stop when your body gives up, feels discomfort or pain. If you have breathing, heart function, back injury, or blood pressure issues, consult a certified yoga practitioner or your family doctor before you begin.
Frequently Asked Questions (FAQ)
Q. Why does spinal mobility decrease?
A. Reduced spinal mobility can be due to age, injury, stress or strain, lack of movement, lifestyle choices, or poor posture.
Q. What is the benefit of yoga for spinal mobility?
A. Simple asanas for spinal mobility can help stretch the spine, loosen it, reduce tension, lengthen the spine, prevent or relieve stiffness, and regain posture and balance. balance.
Q. Are yoga asanas for spinal mobility safe?
A. Most yoga exercises are safe for everyone. However, caution is advised. If you have any existing medical conditions, consult an instructor or physician before beginning. If you feel any signs of discomfort or pain at any time, stop exercising immediately.
