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5 Perfect Yoga Poses for Maintaining A Healthy Spine

Eastern medicine believes the spine is the secret to age. You are as old as your spine is flexible (or inflexible). The stronger and more supple your spine, the better equipped you’ll be to heal old injuries and prevent any future injury. Ever heard the saying “Healthy Spine, Healthy Life”?

Suffering from Back Pain? Here’s 8 Yoga Poses for Back Pain



Here Are 5 Basic Yoga Poses to Help You Get and Maintain a Strong, Healthy Spine:


1. Camel/Ustrasana

camel pose - heart opener

Camel Pose is called the healer of the spine because it deeply compresses the entire spinal column. Compression presses all of the vertebrae together. After you come out of the pose and release the compression, fresh blood will flow throughout the spinal column, lubricating it while hydrating all of your precious disks.

This increased blood flow is good for the spine because it keeps the entire spinal column springy. Think of your spinal disks as the shocks on your car. You want those shock absorbers to stay springy, which means you don’t want them to dry out or get worn down. Camel pose is your scheduled spinal maintenance!


2. Floor Bow/ Dhanurasana

Bow Pose - Heart Opener

Floor Bow and Camel Pose offer the same deep compression for the entire spinal column. While Camel is done upright on the knees, Floor Bow in done on the stomach. And while the benefits are about the same, Floor Bow also helps gently massage your internal organs.

Everyone’s body is different. Some people have an easier time getting into Camel over Floor Bow, while others favor doing Floor Bow over Camel or vis versa…Experiment doing both poses and find out which one is best for you.
Looking for more yoga tutorials and yoga tips? Check out our full library of Yoga articles here

3. Wheel/ Urdva Dhanurasana

wheel pose - heart opener

Wheel Pose creates a similar spinal arch to Camel and Floor Bow, but it doesn’t compress as deeply as the other two. The benefit of this difference is in the shape of your spine. Think about your typical posture and spinal positioning throughout the day.

Most of the time, you spend it hunched over a computer, bending forward, and staying seated. Wheel Pose counterbalances your daily routine by arching your spine and letting your heart energy shine. Wheel is therapeutic for the spine and gives you a boost in energy.

4. Revolved Crescent Lunge/Parivrtta Anjaneyasana  

Revolved Crescent Lunge

Twists in general are incredibly beneficial for the spine. Every yoga practice should include some form of a twist, and you should always end your practice by twisting. The reason is because twists decompress the spine. Twists are also hydrating for the spine.

Think of your spine as a washcloth. Twists rinse off the spine from top to bottom, creating space for fresh new oxygenated blood to flow up and down the spinal column. This rehydrates, detoxifies, and renews your spine, keeping it young, strong, and supple.


5.  Child’s Pose/Balasana

childs pose

Generally thought of as being a resting pose, Child’s Pose is actually so much more. It gently opens your hips and gives your spine a gentle, soothing stretch. Child’s Pose specifically focuses on the lumbar spine, or your lower back. It decompresses your low back, releasing any tension or tightness. This pose is gentle, yet effective enough to do any time.

It is said that over 80% of people will experience some form of back pain in their lives.


Healthy Spine, Healthy Life

A lot of us are already dealing with back issues and look to yoga and other holistic methods to improve our quality of life. Because it’s true: the state of our physical health directly affects our quality of living. We all deserve to be pain free.

Yoga is an excellent practice for all levels of experience and all backgrounds of health. Taking care of your spine on the mat will help improve your life outside the yoga studio.


Try This Healthy Back Yoga Class on YA Classes

Many people suffer from low back pain, which can be caused from a variety of daily factors. Healthy Back guides you through foundational standing yoga poses like Triangle, Pyramid, Extended Side Angle, and more. Check out this class on YA Classes. Not yet a member? Try it out for free for 14 days.

Yoga Class
With Alec Vishal Rouben
This article has been read 10K+ times. Bada bing!


wonderful comments!

Ashton August

Ashton is the founder and Content Director of and YA Classes (we plant a food-producing tree for every class a member completes!). As a motivational author and speaker, distinguished yoga instructor and wellness entrepreneur, she believes that cultivating empowering self-talk and a healthy mindset opens the door to living an abundantly fulfilling life! Ashton lives in sunny Tucson, Arizona with her husband and their two rescue dogs.

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