10 Yoga Poses to Increase Spine Mobility

Many people experience pain in their backs, as well as other areas of the body. With our lifestyle that includes sitting for long spells and reduced movement, pain & stiffness are almost inevitable. 

As we age and become more stressed, our back problems will only worsen. That is why it is important to get early treatment and preventive care. Yoga is one of most effective and safest ways to restore and maintain spinal health.

Your back flexibility and mobility will improve your posture, circulation, pain relief, and overall health. The risk of injury is significantly reduced, movement becomes easier and wider, muscles feel looser and more flexible, and there is less tension.

There are many options today. Yoga remains the most effective and simple way to increase your spine mobility. We offer the best yoga for spine mobility.

Top 10 Yoga Poses for Spine Mobility

Many yoga poses can be used to work on multiple areas of the body. Certain asanas, however, focus on the back and build mobility. Here are some suggestions:

#1 Parsvottanasana


As its name suggests, this asana is very intense and requires practice.


  • Stand straight, move one foot forward and the other behind.
  • Make sure the rest of your body, particularly the hips, faces forward.
  • Now, bend forward and place your hands on the hips. Keep your chin in your chest.
  • Your body must be bent only at the torso. You should not let your hands touch your knees.
  • You should hold this pose for at most twenty seconds before you return the original position.
  • Alternate your legs and do the same exercise on the other side.

Benefits:This is a great exercise for your spine and hips. It restores balance and posture.

#2 Marjariasana


This is commonly called the cat/cow pose. It is a simple and relaxing asana that beginners can perform.


  • With your wrists and your knees vertically aligned, get onto your mat.
  • Take a deep inhale and then exhale. Next, lower your head and arch your back towards the ceiling.
  • Now inhale. Now raise your head and arch your back so that it points downwards.
  • Continue to do this slow motion for 2 to 3 more minutes

Benefits:This is a relaxing exercise that gives the back a stretch and allows for greater mobility. If done correctly, this yoga pose can also correct your posture.

#3 Janu Sirsasana

Janu Sirsasana

Another pose that can be used for all levels is the head-to–knee exercise.


  • Place one leg bent on your mat and sit down on it.
  • The heel should touch your groin.
  • Then extend the other leg to the side.
  • Keep your arms crossed over your head and exhale. Bend your hips at the hips.
  • Bend until you can grasp your foot with both your hands
  • Tend the position for 10 seconds, then inhale and slowly return to the starting position.
  • Repeat the process on the opposite side.

Benefits: This exercise reduces stiffness and stress, increases blood circulation, and improves spinal mobility.

#4 Adho Mukha Svanasana

Adho Mukha Svanasana

This is a great exercise to ease stiff back. 


  • Standing with your feet slightly apart and slowly bending at the waist, ensuring that your palms are on concrete, reach as far as your arms will allow.
  • For a few seconds, keep your legs straight, your chest and back flat, and hold the position of a mountain peak for a few counts.
  • Make sure your head is comfortably between your arms
  • You should be able look straight through your legs

Benefits: You will notice a loosening of your back and feeling more mobile due to the stretching of your hamstrings and calves.

#5 Dhanurasana


The bow pose is moderately difficult, but can be managed with some practice.


  • Face down, lie on your back.
  • Keep your arms close to you body and bend your knees. Then, grab your ankles with both your hands.
  • Do this by lifting your chest and shoulders off to the point that it feels stretched but comfortable. 
  • As you take deep, relaxed breaths, keep your head straight and face forward.
  • Tend the position for ten counts, then gently release it.

Benefits:This pose helps to strengthen several parts of your legs and also allows you to build mobility and flexibility in your back and spine.

#6 Anjaneyasana


This is a great pose for beginners.


  • Stand straight, bend forward and extend your other leg straight behind.
  • Fold your hands in half and raise your arms high above your head.
  • Now, straighten your back and neck. Feel the stretch while gently pushing at the hips.
  • Hold for 10 seconds, then release and continue with the alternate leg.

Benefits: This is the most effective yoga for spine mobility asanas. It lengthens and frees the spine, allowing it to be more mobile.

#7 Upavistha Konasana

Upavistha Konasana

The seated forward bent is a very relaxing asana, and it is easy to master.


  • Place your legs straight out in front and sit comfortably on the ground.
  • Now, extend your legs and stretch them as far as you can.
  • Spread your arms high above your head. Now, bend at the hips and lower your torso so that your hands are flat on the floor in front.
  • Now, let your hands move until your feet touch them.
  • Ten counts of this position

Benefits: This is a great asana for stretching the lower back and extending the spine.

#8 Salamba Bhujangasana

Salamba Bhujangasana

The sphinx pose can be done by both beginners and professionals.


  • Place your body straightening on your mat.
  • Slowly lift your chest, arms and arms off the ground. Then prop your upper body with your elbows under the shoulders.
  • You should sink your hips and legs into the floor to ensure that you are not too stretched.
  • Ten counts of the position and then lower slowly.

Benefits: This pose supports the natural curvature and well-being of the spine, and releases any tension that may have built up.

#9 Setu Bandhasana

Setu Bandhasana

The bridge pose increases blood flow in the brain and helps to soothe it by increasing blood circulation. 


  • Lie flat on your back, parallel to ground
  • Try bending your legs at your knees. 
  • Your heels should be touched with your hands. Lift your buttocks, upper body and legs. 
  • To maintain the position, interlace the fingers and lift your buttocks higher.
  • Do not put pressure on your neck, chin, or shoulders

Benefits:This pose strengthens your back, buttocks and hamstrings.

#10 Sarvangasana


The shoulder stand pose can be classified as intermediate yoga poses. 


  • For support, place a soft towel or cushion under your neck.
  • Align your shoulders with the cushion’s edge and rest your head on the yoga mat
  • Keep your spine straight, and extend your arms straight out to the side with your palms facing the floor.
  • Slowly lift your legs as you inhale. 
  • Inhale, and place your legs parallel with the wall. Support your back using both your hands.
  • Your toes should point towards ceiling 
  • Balance your feet in air and support your hips by supporting them with your palms, fingers, and fingertips
  • Keep your neck straight and your chin in your chest.
  • Slowly exhale to let go of the pose

Benefits: This yoga asana is great for people with back pain because it strengthens the spine. 

Yoga for spinal mobility is very universal in its utility and benefits. As with all yoga exercises it is important to ease into the practice. Don’t push your body beyond its limits. Increase the intensity and frequency of your workouts with time. Your body will stop giving up when it feels like it is suffering from discomfort or pain. Before you start practicing yoga, make sure to consult your family doctor or a certified yoga instructor if you have problems with breathing, heart function, injury to your back, blood pressure, or respiration.

Frequently Asked Question (FAQs).

Q. Q. Why does the spine mobility decrease?

A. Reduced spinal mobility can be caused by age, injury, stress, tension, poor posture, lifestyle choices, and lack of movement.

Q. Q.

A. Simple asanas can be used to help move the spine. They can reduce tension, stretch it, lengthen it, prevent or ease stiffness, strengthen the spine and help with posture and balance.

Q. Are yoga asanas for spine mobility safe?

A. A majority of yoga exercises are safe for all. Be aware that caution is important. Before you begin, consult your doctor or instructor if there are any health issues. If you feel any discomfort, pain or discomfort, stop exercising immediately.

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