Yoga Poses for Spinal Health

Yoga tips
Photo by kike vega on Unsplash

Many of us spend the majority of our time sitting at a desk by a computer or looking down at a phone. All of that time hunched forward can really do a number on your back. If this sounds like you, it’s important to prioritize bending and strengthening in the other direction. Don’t push yourself too hard, because back-bending can sometimes lead to a slight headrush or a feeling of dizziness. It’s normal, but if you do experience this, come out of the pose, close your eyes, and take a few deep breaths until it passes. Here are a few of our go-to exercises:

Camel Pose

Begin on your yoga mat in a kneeling position with your knees hip-width apart. Place your hands on your lower back with your fingers pointed down. Imagine drawing a line on the ceiling with your nose as you begin to bend backward and look at the wall behind you. If you’d like to go further, you can place your hands on your heels and continue bending backward until you feel a stretch. To exit, sit your hips on your heels and straighten your spine one vertebrae at a time, lifting your head up last. 

Locust Pose

This exercise is designed to both stretch and strengthen the muscles in your back. Lay on your stomach on your yoga mat and slowly lift your head and chest upward with your arms extended in front of you. Keeping your feet together, lift your legs off the ground as well, using the strength of your back to hold the pose. Hold for 5 breaths, then release.