Yoga for a Strong, Flexible Spine

For those with a stiff back, Ardha Bhujangasana (Baby Cobra Pose) is a safe and effective starting point. I demonstrate how to lift the chest while keeping the elbows bent, strengthening the upper back without strain.

Hastottanasana (Raised Arms Pose) is a standing backbend that opens the shoulders and upper back. I show you how to lengthen the spine first and then gently arch back, creating space between the vertebrae.

Dhanurasana (Bow Pose) is a complete backbend that stretches the entire front of the body while strengthening the back muscles. I guide you on how to safely enter the pose and bring the legs together for a deeper stretch.

Ardha Dhanurasana (Half Bow Pose) is a great variation for beginners who are working towards the full pose. I demonstrate how to practice with one leg, which helps build strength and flexibility gradually.

Eka Pada Setu Bandhasana (One-Legged Bridge Pose) adds a challenge to the classic bridge pose. Lifting one leg strengthens the glutes and supporting leg while continuing to open the chest and spine.

Purvottanasana (Upward Plank Pose) is excellent for strengthening the entire back of the body, including the back, glutes, and hamstrings, while also opening the chest and shoulders. I also show a beginner-friendly modification with bent knees.

Ustrasana (Camel Pose) is an intermediate backbend that deeply stretches the front of the body and improves spinal flexibility. I provide clear instructions on how to enter and exit the pose safely.

Chakrasana (Wheel Pose) is an advanced backbend that requires both spinal flexibility and shoulder strength. I break down the steps to lift into the pose, emphasizing proper hand placement and looking towards the floor for stability.

Chamatkarasana (Wild Thing Pose) is a beautiful and dynamic pose that combines a backbend with an arm balance. It opens the heart and builds strength and confidence.