Poses for Your Spine

Our spines do so much. Here's how to keep yours healthy.

This pose provides a gentle massage to the spine and belly organs.

Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice.

A classic standing posture, Vrksasana establishes strength and balance, and helps you feel centered, steady and grounded.

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.

Open wide into Prasarita Padottanasana to increase flexibility by leaps and bounds.

Urdhva Mukha Svanasana, a well-known backbend, will challenge you to lift and open your chest.

Plow Pose (Halasana) reduces backache and can help you get to sleep.

Padmasana creates an essential foundation for meditation practice, while stretching the front of the thighs and ankles.

It might look straightforward, but there's more to Dandasana than meets the eye.

Fold into Paschimottanasana to help your distracted mind—and your hamstrings—unwind.

Sometimes called the Sage's Pose, Pose Dedicated to the Sage Marichi III (Marichyasana III) is a wise addition to any practice.

Parsvottanasana encourages balance, body awareness, and inspires confidence.

Adho Mukha Vrksasana boosts energy and confidence, and can literally give you a new perspective on life.

A standing posture centered around balance, Virabhadrasana III will strengthen your legs, ankles and core.

Standing on your head in Salamba Sirsasana strengthens the whole body and calms the brain.

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 is a quintessential standing pose that stretches and strengthens the whole body.

Setu Bandha Sarvangasana can be whatever you need—energizing, rejuvenating, or luxuriously restorative.

Utkatasana powerfully strengthens the muscles of the arms and legs, but it also stimulates the diaphragm and heart.