Yoga for Spinal Health and Back Pain

Marjaryasana (Cat-Cow) for Back Pain Relief. If you have a stiff back, this is the first asana you should think of. I explain the proper alignment for this gentle movement, which is excellent for increasing spinal flexibility and preparing for deeper backbends.

Purvottanasana (Upward Plank Pose) for Strength. This pose is a great way to strengthen your back, arms, and shoulders. I show the full expression of the pose and also provide a beginner-friendly modification with bent knees to help you build strength gradually.

Strengthen Your Back with Shalabhasana (Locust Pose). This asana provides stability to the spine by strengthening the upper back and arms. I guide you on how to lift your chest, hands, and legs while keeping the knees straight to get the full benefit.

Ardha Bhujangasana (Baby Cobra Pose) for Beginners. For those with a very stiff back, the full Cobra Pose can be challenging. Here, I teach a gentler variation that focuses on increasing flexibility in the upper back without overextending.

Halasana (Plow Pose) for Spinal Decompression. This inversion provides a deep stretch to the entire length of the spine. I explain the benefits for the thyroid gland and digestion, and importantly, who should avoid this pose, such as those with neck injuries.

Opening the Chest with Ushtrasana (Camel Pose). Ushtrasana is a powerful backbend that improves posture and stretches the entire front of the body. I explain its therapeutic benefits for the thyroid and who should be cautious, like those with high blood pressure.

Releasing Back Tension with Supta Matsyendrasana. The Supine Twist is a must-do after backbends or core workouts. I demonstrate how to gently twist the spine while lying down to release stress and realign the back.

Stabilizing the Core with Dandayamana Bharmanasana. Also known as the Bird-Dog posture, this is a beginner-friendly balancing pose that is excellent for back pain. It teaches controlled movement and strengthens the core muscles that support the spine.

Eka Pada Ashtanga Namaskar for a Full Body Stretch. This variation of the eight-limbed pose gives a good stretch to the spine. I show how to move from a plank to dropping the chest and chin, then lifting one leg to deepen the backbend.