10 Yoga Poses to Increase Spine Mobility
July 6, 2022
July 6, 2022
Among the various pain areas in the body, many people experience trouble with their back. With our lifestyle that includes sitting for long spells and reduced movement, pain & stiffness are almost inevitable.
With age and stress, the troubles of the back are only likely to increase, which is why preventive and early care is critical in containing and remedying this condition. Yoga is among the safest, most proven ways to help maintain and restore spinal health.
When you improve flexibility and mobility in your back, you will instantly notice a better posture, circulation, and easing of pain. Movement is easier and wider, the muscles feel less tense and more pliant, and the risk of injuries is significantly lower.
A range of treatment options are available and suggested today. However, yoga remains the simplest and most effective course in increasing spine mobility and strength. We bring you the best in yoga for spine mobility.
Most yoga poses work on multiple parts of the body. However, certain asanas focus on working the back and building on its mobility. Here are some that you can try:
Much like its name, this is an intense asana that takes some time and practice to master.
Benefits: This exercise is a great stretch for your spine and hips. It helps restore balance and posture.
This is commonly known as the cat/cow pose and is a simple, relaxing asana that beginners can easily perform.
Benefits: This is a relaxing exercise that gives your back a great stretch and loosens it out to offer greater mobility instantly. When performed correctly, this yoga asana can also correct your posture.
The head-to-knee exercise is another pose suitable for all levels of practice.
Benefits: This exercise relieves stiffness and stress, promotes blood circulation in the abdominal region, and increases spinal mobility.
A great exercise that will help ease your stiff back.
Benefits: Through the stretch caused to your hamstring and calves, you will find the back also loosen up and feel more mobile.
The bow pose is one of moderate difficulty that can be easily managed with a little practice.
Benefits: Apart from strengthening several parts of the legs, this pose also helps in building mobility and flexibility of the back and spine.
This low lunge is a simple yet effective pose that is ideal for beginners.
Benefits: Among the yoga for spine mobility asanas, this is most effective in lengthening and freeing the spine, opening it up for greater mobility.
A fairly simple asana that can be mastered with some practice, the seated forward bend is hugely relaxing.
Benefits: This is a great asana to stretch the lower back and extend the spine.
The sphinx pose is an easy asana that can be performed by beginners and experts equally.
Benefits: This pose supports the natural curvature of the spine well, releasing any tension that has built up in the region.
The bridge pose increases the flow of the blood in the brain and soothes it by improving the blood circulation.
Benefits: This pose strengthens the back, buttocks, and hamstrings.
Shoulder stand pose can be categorized under intermediate level yoga poses.
Benefits: This yoga asana can benefit people suffering from back pain as it helps in strengthening the spine.
Yoga for spine mobility is almost universal in its applicability and benefit. However, as with all yoga exercises, it is important to ease yourself in. Do not push the body beyond its threshold and increase the frequency and intensity of your workout with time. Stop the moment your body is giving up, experiencing discomfort or pain. If you have any problems with respiration, cardiac function, injury to the back, or blood pressure, consult a certified yoga practitioner or your family doctor before you begin.
A. Reduction in spinal mobility can be due to age, injury, stress or tension, lack of movement, lifestyle choices, or poor posture.
A. Simple asanas for spine mobility can help stretch the spine, loosen it, reduce tension, lengthen the spine, prevent or ease stiffness, and help regain posture and balance.
A. Most yoga exercises are safe for everyone. However, caution is critical. If you have any existing health ailments, consult an instructor or doctor before you begin. If you feel any signs of discomfort or pain at any point, stop your exercise immediately.