World Spine Day 2024: Best yoga asanas to strengthen spine, correct posture and mobility

You may not realise the impact a weak spine can have on your daily life until you start experiencing certain symptoms. You might find yourself slouching more often, struggling to maintain an upright posture, or feeling persistent discomfort in your back. Tasks that used to be simple, like bending down to pick something up, may now cause stiffness or pain. These signs can indicate that your spine needs support and strengthening through targeted exercises like yoga.

Yoga improves flexibility and posture and also strengthens the muscles that support the spine, helping to reduce tension and prevent injury, says Dr Indramani Upadhyay, head physiotherapist & HOD at The Center for Knee & Hip Care clinic, Vaishali, Ghaziabad. “The spine is vital to the body's structural integrity and mobility, making its health essential for your wellness. Yoga offers a variety of poses that promote spinal strength and flexibility, focusing on posture and alignment," she adds.

Dr Upadhyay lists the best yoga practices that help strengthen your spinal health, reduce discomfort, and improve the quality of life:

• Downward-facing dog: Also referred to as Adho mukha svanasana, this popular pose strengthens the back muscles and elongates the entire spine. Begin in a hands-and-knees position, then raise your hips to form an inverted V with your body. As you firmly press your hands into the mat, maintain an extended spine. This stance helps improve posture and decompresses the spine.

• Cat-cow pose: Also known as Marjaryasana-bitilasana, this gentle, flowing sequence stretches and mobilises the spine. Starting from a hands-and-knees position, place your wrists beneath your shoulders and your knees beneath your hips. Inhale to lift your head and tailbone into Cow Pose, then exhale, tucking your chin toward your chest and curving your spine into Cat Pose. This exercise enhances flexibility and alleviates tension in the spine.

• Cobra-pose: Bhujangasana is a yoga pose that strengthens the muscles in the spine. Lie face down with your hands beneath your shoulders. Keeping your elbows slightly bent, press into your palms and slowly raise your chest off the ground. Use your back muscles to avoid straining your lower back. This pose helps relieve stiffness in the spine and enhances its flexibility.

• Child's-pose: Also known as Balasana, this restorative pose gently stretches the lower back. Kneel on the mat, bend forward, and sit back on your heels while extending your arms in front of you. Child's Pose promotes relaxation and helps the spine release tension.

• Triangle-pose: Trikonasana, or Triangle pose, strengthens the back and stretches the spine. With your feet wide apart, stretch your arms and lean your torso to one side, reaching for your ankle. This posture improves flexibility and spinal alignment.

• Bridge-pose: Setu Bandhasana strengthens the spine and lower back. Lie on your back with your feet hip-width apart and knees bent. Press your feet and shoulders into the mat while lifting your hips toward the ceiling. This pose not only stretches the shoulders and chest but also aids in improving posture.