10 Yoga poses for a Strong, Flexible, and Healthy Spine

10 Yoga poses for a Strong, Flexible, and Healthy Spine post thumbnail image

To keep your spine strong, flexible and healthy, the following movement of the healthy spine must be maintained:

For instance, when someone feels any problem or inability to perform the above movement due to any reason, he/she may feel pain or stiffness in the joints and muscles of the spine.

To overcome this pain or stiffness, we need a strong, flexible, and healthy spine, which can be achieved by performing yoga, regularly.

Therefore, many people with back problems have found yoga very beneficial in:

Yoga is an ancient science developed in India almost 4,000 years ago. Yoga is very effective for alleviating pain and stiffness related to the spine by making people more aware of how they move their bodies.

Therefore, by regular performing of given 10 poses of yoga or asana, you can keep your spine strong, flexible, and healthy.

Following are the type of yoga for a strong & healthy spine that can give you a pain-free life:

1. Surya Namaskar (Sun Salutation)

Surya Namaskar (Sun Salutation) poses for a Strong, Flexible, and Healthy Spine

The person who is having the problems of neck pain, shoulder pain, and cervical spondylitis or spondylosis should do Surya Namaskar, very carefully.

If they systematically perform this yoga for spine flexibility, will gain a strong and flexible spine and therefore, will be free from neck pain, shoulder pain, and cervical spondylitis or spondylosis.

2. Matsyasana (Fish Pose) for healthy spine

Matsyasana (Fish Pose) poses for a Strong, Flexible, and Healthy Spine

Matsyasana provides flexibility and strength to the vertebral column.  Moreover, it is a very useful asana for the muscles and tissues of the cervical region and helps in reducing the stress and strain of the cervical region caused by prolonged sitting in front of the computer.

In other words, Fish pose is an effective yoga for the spine and shoulders.

3. Bhujangasana (Cobra Pose) for healthy spine

Bhujangasana (Cobra Pose) for healthy spine for a Strong, Flexible, and Healthy Spine

Your vertebral column or spine is the major channel, which carries all nerve impulses from the brain to the body. Sometimes, nerves become compressed due to stiffness of bones and muscles of spine.

Bhujangasana decreases the stiffness of the spine and releases the nerve pressure. Subsequently, this asana may helps to overcome the pain & stiffness of the neck and shoulder.

So, the cobra pose is a useful asana for people suffering from cervical spondylitis and spondylosis.

4. Makarasana (Crocodile Pose) for healthy spine

Makarasana (Crocodile Pose) for a Strong, Flexible, and Healthy Spine

Makarasana helps the spine to resume its normal shape and releases the nerve compression of the spine.  As a result, It is effective in treating cervical spondylitis and spondylosis, and pain in the neck and shoulders.

5. Bal-Shayanasana (Infant’s Pose)

Bal-Shayanasana (Infant’s Pose) for a Strong, Flexible, and Healthy Spine

Balshayan asana is very effective asana for patients who are suffering from lower backache or cervical spondylitis because of stress, tension, and excessive workload.

In other words, Infant’s pose is a beneficial yoga for the spine and lowers back.

6. Ardha Naukasana (Half Boat Pose)

Ardha Naukasana (Half Boat Pose) for a Strong, Flexible, and Healthy Spine

Ardha naukasana is effective pose for the person having cervical & back problems. It also can help in managing chronic indigestion and constipation.

Half boat pose is performed by bending forward in a seated balancing posture. It helps to strengthen the abdominal muscles apart from the muscles and joints of the spine.

7. Ardha Salbhaasana (Half Locust Pose)

Ardha Salbhaasana (Half Locust Pose) for a Strong, Flexible, and Healthy Spine

Ardha salbhaasana is an excellent yoga for the spine and pelvis. It helps to relieve the pain of the back and give strength to pelvic organs. It releases the tension of the pelvic area and stretches the lower back.

The gentle back extension is highly beneficial in cervical pain, lumbago, and sciatica. By performing this asana regularly, the patient gets great relief from cervical spondylosis and neck pain.

8. Shanshank-Bhujangasana (Striking Cobra Pose)

Shanshank-Bhujangasana is a combination of two different asanas and has relaxing effects on the body.  So, by combining these two poses helps to improve flexibility and strength of the spine which can counter all the adverse effects of sedentary life.

Shanshank-Bhujangasana (Striking Cobra Pose) for a Strong, Flexible, and Healthy Spine

In other words, the combination of Shanshank-Bhujangasana is beneficial yoga for the back spine and effective in treating backache and cervical pain.

9. Kohni Chalana (Elbow Rotations)

Kohni Chalana is an effective yoga movement to improve the strength and mobility of the shoulders and the neck. It is a very simple movement and can be done at your workplace.

It is an effective movement that may prevent cervical spondylitis, frozen shoulder, and bursitis.

10. Marjariasana (Cat Pose) for healthy spine

Marjariasana (Cat Pose) for a Strong, Flexible, and Healthy Spine

Marjariasana helps to loosen up the stiffness of vertebral column by providing a gentle massage to the spine.

That is why, this asana is recommended to those people who are suffering from chronic neck pain and having rigid spines. Marjariasana gently stretches and stimulates the spinal nerves.


Yoga is a natural and side-effect free remedy for spinal disorders. Regular practice of yoga for spine health and different asana leads to a flexible body, a calm mind, and a positive attitude towards life.

In short, regular practicing of these yogic asanas gives strength to the spine and vertebral column. It can help to release the nerve compression and thus alleviating pain, stiffness, vertigo, and other problem related to the spinal disorder.

So, what are you waiting for? Take your Yoga Met and start doing your yoga and Asana.

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