Poses for Your Spine
The health of your spine is key to the health of your whole body. Use these yoga poses for your spine to improve mobility and decrease back pain.
Latest in Poses for Your Spine
7 Yoga Poses to Care for Your Overburdened Spine
Our spines do so much. Here's how to keep yours healthy.
Cat Pose
How to avoid falling into autopilot while practicing this basic—but beneficial—stretch.
Cow Pose
Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice.
Reverse Plank | Upward Plank Pose
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.
Tree Pose
A classic standing posture, Vrksasana establishes strength and balance, and helps you feel centered, steady and grounded.
Side Crow Pose | Side Crane Pose
The key to Parsva Bakasana is twisting enough to place the outer edge of one upper arm far around the outside of the opposite thigh.
Wide-Legged Standing Forward Bend
Open wide into Prasarita Padottanasana to increase flexibility by leaps and bounds.
Upward-Facing Dog Pose
Urdhva Mukha Svanasana, a well-known backbend, will challenge you to lift and open your chest.
Plow Pose
Plow Pose (Halasana) reduces backache and can help you get to sleep.
Lotus Pose
Padmasana creates an essential foundation for meditation practice, while stretching the front of the thighs and ankles.
Staff Pose
It might look straightforward, but there's more to Dandasana than meets the eye.
Seated Forward Bend
A simple pose that's anything but easy.
Pose Dedicated to the Sage Marichi III
Sometimes called the Sage's Pose, Pose Dedicated to the Sage Marichi III (Marichyasana III) is a wise addition to any practice.
Pyramid Pose | Intense Side Stretch Pose
Parsvottanasana encourages balance, body awareness, and inspires confidence.
Handstand
Adho Mukha Vrksasana boosts energy and confidence, and can literally give you a new perspective on life.
Warrior 3 Pose
A standing posture centered around balance, Virabhadrasana III will strengthen your legs, ankles, and core.
Supported Headstand
Standing on your head in Salamba Sirsasana strengthens the whole body and calms the brain.
Easy Pose
Don't let the name fool you. If you're used to sitting in chairs, Easy Pose (or Sukhasana) can be quite challenging.
Extended Triangle Pose
Extended Triangle Pose is a quintessential standing pose that stretches and strengthens the whole body.
Bridge Pose
Setu Bandha Sarvangasana can be whatever you need—energizing, rejuvenating, or luxuriously restorative.
Chair Pose
Utkatasana powerfully strengthens the muscles of the arms and legs, but it also stimulates the diaphragm and heart.
Extended Side Angle Pose
Find length in your side body, from your heel to your fingertips with Extended Side Angle Pose.
Camel Pose
Bump up your energy (and confidence!) by bending back into Camel Pose. Ustrasana counteracts slouching and relieves lower back pain with a generous, heart-opening stretch.
Revolved Head-to-Knee Pose
Revolved Head-to-Knee Pose, or Parivrtta Janu Sirsasana, offers a deep, vivid stretch to the side body paired with loving and heart-opening movement.
Revolved Triangle Pose
As a counterpose to Utthita Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.
Bow Pose
Bend back into the shape of a bow to feel energetically locked, loaded, and ready to take aim.
Revolved Side Angle Pose
This revolved variation of Utthita Parsvakonasana requires a lot of flexibility to twist so deeply and ground the back heel.
Pose Dedicated to the Sage Marichi I
Folding into Marichyasana I or Pose Dedicated to the Sage Marichi I calms your mind, extends your spine, and gives your internal organs a healthy squeeze.
6 Yoga Poses to Support a Healthy Spine
Check out Sage Rountree's author page.
3 Ways to Improve Spine and Rib-Cage Mobility
Use these exercises to experience a different kind of strength and ease in your body.
Are You Moving your Spine and Rib Cage Enough?
No matter how often you practice, and how deeply you twist, the answer is probably no. Here is the anatomy lesson and exercises every yogi needs to experience more ease both on and off the mat.
Yoga for Back Health: 8 Poses You Can Do at Your Desk to Improve Posture
Deskbound at the office or at home? Starting to slouch? These strengthening and lengthening poses will help you sit with support and ease.
A Home Practice to Re-Energize and Find Greater Joy
This sequence is designed to help you ease tension by putting your spine through its full range of motion.
6 Steps to Master Uttana Shishosana (Extended Puppy Pose)
Stretch the upper back, spine, and shoulders; opens the chest; help release chronic tension in the shoulders and neck in Extended Puppy Pose.
Vinyasa 101: 3 Crucial Things to Know About the Spine
Understanding the anatomy of the spine is essential for both yoga teachers and practitioners. Injury-proof your practice with these three key tips.
10-Minute Sequence To Keep You Young In Body + Mind
Maintaining a feeling of youth, even as you age, requires a flexible spine. Try this sequence to open your back and shoulders.
20-Minute Sequence To Keep You Young In Body + Mind
In order to stay agile as you age, make forward bends, backbends, and twists a regular part of your practice. Start here.
30-Minute Sequence To Keep You Young In Body + Mind
This sequence emphasizes moving safely into backbends that open the heart and shoulders and challenge balance.
Anatomy 101: Understanding Your Tailbone
Healthy movement in your tailbone may influence your whole spine.
Fine-Tune Your Forward Folds
Dial in to the details for greater integrity in your forward folds.
Must-Have Moves for Road Warriors
Road tripping? Leave stiff muscles behind with these poses targeted at car-bound bodies.
Alexandria Crow’s Pretty Twisted Practice
Try out this twisting sequence to rejuvenate your spine and boost energy.
A Better Way to Sit: Garland Pose
Yogis do it better—yet again. Trade your slouch for a squat to strengthen your ankles and abs and extend your spine.
Find the Right Amount of Round in Forward Bends
To enjoy all the benefits a forward bend has to offer, find just the right amount of rounding in your back.
Try This Twist Without Squaring Your Hips
Keeping your hip points squared straight ahead may not always be best in twists.
Wild Thing
One poetic translation of Camatkarasana means "the ecstatic unfolding of the enraptured heart."
A Seated Twist to Tone Your Belly
Learn the fundamentals of how to safely come into Marichyasana III.
The Four Common Curves
Which type of scoliosis are you living with? These yoga poses will relieve and possibly reverse the symptoms.
9 Spinal Stretches to Ease Back Pain
Twists can be heaven for a bad back—if you don't push too hard. Learn how to do these 9 stretches for the spine to ease pain in your back.
Extended Puppy Pose
A cross between Child's Pose and Downward-Facing Dog, Extended Puppy Pose lengthens the spine and calms the mind.
Pose Dedicated to the Sage Koundinya II
Pose Dedicated to the Sage Koundinya II tones the belly and spine, strengthens the arms and wrists, and gives your self-confidence a big boost.
Upward Facing Two-Foot Staff Pose
Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.
Garland or Squat Pose
An excellent facilitator of good pelvic floor health, Garland Pose, called Malasana in Sanskrit, stretches the ankles, groins, and back while stimulating proper digestion. No worries if your heels don't reach the floor—simply rest them on a folded blanket.
Extended Hand-to-Big-Toe Pose
In Extended Hand-to-big-toe Pose, maintaining solid grounding through the standing foot helps keep you steady.
Pose Dedicated to the Sage Koundinya I
Eka Pada Koundinyasana I or Pose Dedicated to the Sage Koundinya I has a lot going on—the twist, the legs going their separate ways, oh, and the arm balance. Master it.
King Pigeon Pose
Kapotasana invigorates your body and gives your spirits a lift. This extremely deep backbend is appropriate for advanced practitioners only.
Big Toe Pose
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.
Half Frog Pose
Ease up into Half Frog Pose, called Ardha Bhekasana in Sanskrit. This pose strengthens the back while gently opening up the shoulders, chest, and thighs—a loving treat for the entire body.
Dolphin Pose
Dolphin Pose strengthens the core, arms, and legs, while also nicely opening the shoulders.
Show Your Spine Some Love
Deep, seated twists have the power to transform your spine. Learn how to twist right into Ardha Matsyendrasana.
Feathered Peacock Pose | Forearm Balance
You may know Pincha Mayurasana or Feathered Peacock Pose by one of its common aliases: Forearm or Elbow Balance.
Scale Pose
Strengthen your wrists, arms, and abs, hanging in the balance of Tolasana.
Spinal Trap
Check out Julie Gudmestad's author page.
Yoga to Improve Posture: Self-Assess Your Spine + Learn How to Protect It
Your mom was right: You'll look better and feel great if you stop slouching and stand up straight. Yoga can help you do just that—in a way that honors your spine's natural curves. Here's a guide to assessing and improving your posture.
Work Out the Kinks with This Seated Twist
Open tight shoulders and an achy back in this beginner-friendly seated twist, Marichyasana III.
The Learning Curve: Skillful Yoga Spine Adjustments
Maintaining a proper cervical curve by strengthening weak muscles can ease many common pains in the neck.
Rope Pose
In this challenging version of a twist, your arms wrap around your legs so your hands can clasp behind the back, almost like a lasso or a snare.
Dancer Pose | Lord of the Dance Pose
Dance with cosmic energy in this challenging yet graceful balancing pose that relies on equal parts effort and ease.
Feel Whole in Warrior I
After making alignment adjustments in Warrior I, let go and feel the wholesome integration of your entire body.
Fish Pose
Boost the body's energy and fight fatigue with Fish Pose, or Matsyasana in Sanskrit, while building confidence with a loving stretch in the shoulders. It is said that if you perform Matsyasana in water, you will be able to float like a fish.
Half Moon Pose
Say hello to leg and ankle strength as you seek stability and extend into this balancing pose, Half Moon Pose.
Bharadvaja’s Twist
Bharadvaja's Twist, or Bharadvajasana in Sanskrit, is a gentle and loving twist that inspires postural and body awareness.
Half Lord of the Fishes Pose
Also called Seated Twist Pose or Ardha Matsyendrasana in Sanskrit, this pose energizes the spine and stimulate proper digestion while improving postural and body awareness.
Supported Shoulderstand
This version of Shoulderstand is performed with blanket support under the shoulders.
Head-to-Knee Pose
Janu Sirsasana, or Head-to-Knee Pose, is appropriate for students of any level and melds a forward bend with a spinal twist.
Wheel Pose | Upward-Facing Bow Pose
Need an energy boost? Urdhva Dhanurasana can help—and strengthen your arms, legs, abdomen, and spine in the process.
Cobra Pose
By providing a conscious opening in the chest and stretch in the shoulders, Cobra Pose, called Bhujangasana in Sanskrit, fights fatigue and relieves lower back pain, boosting both the energetic and the physical body.