Yoga Poses For Spine Health | Types of Yoga Poses | Cat and Cobra Yoga Pose

Yoga Poses for Spine Health

Yoga is a mind body exercise system that helps you to maintain your spine healthy and also improves your spine problems. Most of the basic yoga poses are already in general use by physical therapists and other rehabilitation professionals. Backache is one of the most common problems faced by most of the people today.

If you have had physical therapy for back pain, then most of the yoga poses that you are beginning to practice will appear very common. Maintaining a good spine is very important and a good spine health is a big part of our health.

Types of Yoga Poses for Maintaining a Healthy Spine

A regular practice of yoga poses will help reinforce the back and relieves from any back pain that you might have already, or keep you away from having back pain. Yoga offers a simple, effective yoga poses for you to maintain a healthy spinal column.


Here is the one very easy pose that will help your spine is a call the Cat. It works just as it sounds. You lay down on the floor with both your hands and legs just like a cat. Make sure that your calves and feet are more relaxed and your knees, hips, and shoulders are at 90-degree angles.

Drop you belly to the floor while inhaling and look up over your head. Push into your hands, exhaling while you bend your spine to the sky with your head looking at your belly. While you are doing this portion, try to exhale.

It is more important to link the postures with the exact breathing. It is better to hold these two positions for five to ten seconds.


One more popular and effortless yoga pose to help your back and spine is the Cobra. This yoga pose is simple to perform however, if you feel difficulty in performing this pose in a traditional way, then you can make substitution of hands with elbows.

For practicing this pose, you lie flat on your stomach placing your palms down on the ground either beneath of the shoulders or just wider than the shoulders. See that your elbows are back and out with the body relaxed. Raise your body letting the back to bend and hold this pose for 10 to 15 seconds.

If you feel uncomfortable in performing the pose, then you can use your elbows instead of hands and it will provide your body a gentler stretch. This will stretch the abdominal muscles while the back muscles are relaxing. Gradually down the upper part of your body to the ground.

Another and last yoga pose appears to be the easiest one to start with. It is very simple, easy to perform, but more effective. Lie flat on your back and try to relax your body. Gradually, raise one knee towards your chest while placing your hands under the knee or the back of the leg.

Now drag gently toward your chest. Hold this position for 10 to 15 seconds. You should feel the stretch in the hamstring, don’t down your leg to the floor until you feel this stretch. Relax for some time and repeat this pose with the other leg.

Considerations While Practicing Yoga Poses

Ensure that practicing these yoga poses is not causing you any pain or discomfort. Also see that these yoga poses are not causing any tingling or numbness at all. If any of these happen when you are practicing your yoga routine, then you need to leave the pose slowly.

In order to feel comfort while practicing these yoga poses, you can make modifications that makes easier for you to practice. You can make modifications such as placing a blanket or pillow underneath the back of your knees when stretched out on the floor.

It is good to go for a skilled yoga instructor, if you have had back surgery or have chronic back pain, because he can suggest you some of the moderate yoga poses that will help you to maintain a healthy spine.