Do you have spine problems? Here are 9 yoga asanas for relief.

yoga for back pain, man in yellow shirt with back bent

If you look around just for a second right now, what can you see? I bet you can find almost everyone turned into a hunchback. You don’t believe me? You can ask this same question to the person staring into the screen reading this article on correcting her or his spine problems.

You might have had an injury or displacement of some sort throughout your sedentary yet hectic lifestyle. Your spinal column or backbone is bound to get disoriented, even if a little, because of the continuous stress it is bearing day in and day out.

How to Correct Your Spine?

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But what to do about it? Along with all the mental stress that you are feeling helpless to manage? With what medium would you like to try to realign your spine? Would you like a new posture training back-strap device from Kickstarter? Or just taking deep breaths, sitting or standing in yogic postures or asanas, for not more than 30 minutes daily? Which one is a better solution to correct your spine?

Well, the second one is my preferred option. You can’t find a few minutes for yourself just to repair your body? It says that some things need to change in your daily routine. You need to change your priorities and put self-care on the top of that list. Because you can only follow your hectic routine only if your body is healthy and stress-free. Yoga teaches you a way to balance the mind and body on a single thread which is necessary for a healthy lifestyle.

Postures For A Healthy Spine

Flexing your spine forward and back, twisting it sideways a bit left and right, stretching it up and down can thoroughly correct your spine. During the yoga session focused on the spine, you will practice all these movements in different yoga postures:

1. Tadasana (Mountain Pose)

Mountain pose, Tadasana -woman with raised hands and bent back, vector image isolated on white background
Standing hip-width apart in complete awareness, Tadasana builds up a strong foundation for ankles and knees. It corrects the spine and overall posture making the body feel lighter than before. It stretches all the muscles and tones the tummy and glutes.

2. Urdhva Hastasana (Upward Salute Pose)

upward salute pose, child doing yoga vector art illustration isolated on white background
Upward Salute Pose flexes all the four gentle curves of the spine. From head to toe, it stretches the arms, armpits, diaphragm muscles, shoulders, belly, glutes, and sides of the body. It creates space for the chest, boosts digestion, alleviates anxiety. It is good for healing asthma.

3. Parsva Urdhva Hastasana (Standing Side Bend Pose)

It flexes the spine and sides of the back and the belly. It stretches the chest and diaphragm muscles helping in better breathing. It opens up the shoulders easing neck pain.

4. Utthita Trikonasana(Extended Triangle Pose)

Utthita Trikonasana(Extended Triangle Pose) woman with green hair doing yoga on white background
Extended Triangle Pose stretches the spine, shoulders, chest, hamstrings, calves, and hips. Besides, it strengthens the ankles, thighs, and knees. It boosts digestion and reduces back pain. It helps with anxiety, backache, and sciatica.

5. Adho Mukha Svanasana (Downward Dog Pose)

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Nourishing the arms and legs, downward dog pose refreshes the body, calms the mind, eases stress, and helps arrest osteoporosis. It stretches hands, shoulders, calves, and hamstrings.

6. Bhujangasana (Cobra Pose)

woman doing yoga Bhujangasana (Cobra Pose) illustration on white background



Opening the heart and lungs, Cobra Pose stretches the chest, shoulders, glutes, and abdomen. It activates the abdominal organs. It helps in healing sciatica and asthma.

7. Shishuasana (Child Pose)

woman doing yoga Shishuasana (Child Pose) illustration on white background
Child Pose stretches out the ankles, hips, and thighs. It aids the torso, calms down the nerves, and soothes the neck and back pain.

8. Marjariasana – Bitilasana (Cat-Cow Pose)

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Cat-Cow Pose gives a complete stretch to the front torso, back torso, and neck. It flexes the spine while gently massages the abdominal organs.

9. Ardha Matsyendrasana (Seated Spinal Twist Pose)

Yoga Spinal twist Ardha Matsyendrasana girl doing yoga illustration on white background
Seated Spinal Twist Pose increases the flexibility of the spine and revitalizes it. Stretching the shoulder, neck, and hips, it alleviates backache, fatigue, and menstrual pain.

Be That Balance

The yogic experience is somewhat about correcting the physical and mental imbalances of your misaligned mind and body. And moving further, the focus of the whole experience is to be in that state of balance and maintain it. So one should try to be completely aware of their surroundings and themselves.

During a yoga session, you need to be sensitive when the complex structure of our body is realigning with the center. You should remember to be careful that you are in control while exerting pressure in any posture or asana. The steps of doing an asana to execute any yogic posture are always more important than the intensity of your effort. Everyone should try to reach that accurate form of an asana at there own pace.

Yoga is a singular experience to reach a state of calm and content. The awareness of your breath should be your point of focus for the complete yogic experience.

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