10 Best Yoga for Spine Alignment

Yoga for spine Alignment helps you to get relief from severe back pain naturally. The spine upholds our body, from the head to the feet, with a well-straight position. Follow these best 10 Yoga Exercises which will aid you to Realign The Spine. Backbone alignment refers to the vertebrae of our spine being stacked vertically.

10 Best Yoga Poses for Spine Alignment

  1. Bridge-Pose
  2. Half spinal twist
  3. Cat-Cow Pose
  4. Supine Spinal Twist
  5. Downward-Facing Dog Mountain Pose
  6. Downward Facing Dog
  7. Top of Chair Pose
  8. Child’s pose or Cat pose
  9. Crescent moon pose
  10. Cobra Pose

We have explained the aforesaid yoga exercises for backbone alignment below in detail. To know the correct way of doing these poses you need to scroll down.

How does Yoga for Spine Alignment help us?

An aligned spine gives you good posture and helps prevent pain, stiffness, and related issues. Maintaining a good posture or correct alignment helps in preventing prolonged-term pain.

Yoga for Spine Alignment
Yoga for Spine Alignment

Misalignment may harm movement, and agonizing problems can influence your lifestyle. We can rid-off of misalignment by doing Yoga for Spine Alignment.

Yoga for Spine Alignment is a therapeutic method. It can enhance posture, and promote healthy spine alignment. It also supports core muscles.

We should always check our posture, if our posture is not straight and we suffer from any spinal health issues we should begin Yoga for Spine Alignment.

Our spine has five ranges of movement. The vertebrae are numbered and separated into regions: cervical, thoracic, lumbar, sacrum, and coccyx. Only the top 24 bones are moveable. The vertebrae of the sacrum and coccyx are connected.

We can preserve our spinal regions healthy and aligned by doing some specific yoga poses. If you lack time you can do the yoga poses in the morning for at least 15 minutes. The following yoga poses will deliver you instant energy. Hold each pose for 5-8 breaths and you will be good to go.

10 Best Yoga poses for Spine Alignment

Here we will discuss some specific yoga poses, that will help in your spine alignment. Yoga poses for Spine Alignment are as follows.

  • Bridge-Pose (Setu Bandha Sarvangasana)
  • Half spinal twist (Ardha Matsyendrasana)
  • Cat-Cow Pose (Chakravakasana)
  • Supine Spinal Twist (Supta Matsyendrasana)
  • Downward-Facing Dog
  • Mountain Pose (Tadasana)
  • Downward Facing Dog Top of Chair Pose
  • Child’s pose or Cat pose
  • Crescent moon pose(Anjaneyasana)
  • Cobra Pose (Bhujangasana)

Bridge-Pose (Setu Bandha Sarvangasana)

  • Bridge-Pose is also known as setu bandha Sarvangasana. This pose is a backbend and inversion that can be refreshing, and also beneficial. It prolongs the spine, and it may reduce back pain and headaches.
Yoga poses for Spine Alignment
Yoga poses for Spine Alignment

Steps of Bridge-Pose

  • Firstly, on a yoga mat, lie on your back with your knees bent. Put your legs and feet parallel and your hip in the distance. Move your feet nearer to your buttocks.
  • Squeeze down the arms and shoulders firmly through both of your feet. Now inhale, and lift your hips from the pelvic bone. Stay in that position for 4-8 breaths.
  • After 4-8 breaths exhale and gradually roll the spine back to the mat. These are the steps to do Bridge-Pose.
Benefits of Bridge Pose

Bridge-Pose has multi benefits. The primary function is this yoga pose aids in spine alignment. It assists in Stretching the chest, neck, spine, and hips. It also strengthens the back, buttocks, and hamstrings. Besides the pose promotes blood circulation.

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Half spinal twist (Ardha Matsyendrasana)

  • The other name of Half Spinal Twist is Ardha Matsyendrasana. It is also known as Seated Twist Pose. The word emanated from Sanskrit. It decodes as Half Lord of the Fishes Pose.
Half spinal twist (Ardha Matsyendrasana)
Half spinal twist (Ardha Matsyendrasana)

Steps of Half spinal twist (Ardha Matsyendrasana)

  • First, on the yoga mat, bend your right knee and place your right foot outside the left knee. Bend your left knee and bring your left foot around the right hip.
  • Now, take a deep breath, and raise your left arm as you twist your torso. Pass the left arm around the outer edge of your right knee. This is the simple way to do a Half spinal twist (Ardha Matsyendrasana).
Benefits of Steps of Half spinal twist (Ardha Matsyendrasana)

Half spinal twist yoga benefits, in the restoration of alignment of the spine. The poses of this yoga extend the spine. This yoga terminates the lower back muscles and relieves lower back pain. It also boosts blood circulation.

Cat-Cow Pose (Chakravakasana)

The Cat cow pose is also known as Chakravakasana. It looks like a cat stretching and arching its back. Cat-cow yoga is a combination of two poses. These are the cat pose and Cow pose.

Cat-Cow Pose (Chakravakasana)
Cat-Cow Pose (Chakravakasana)

Steps of Cat-Cow Pose (Chakravakasana)

  • Begin the cat-cow pose by keeping your hands shoulder-width apart and your knees straight below your hips. Now, take a deep breath, bend your lower back and bring your head up.
  • Then lean your pelvis up like a cow. Release your breath deeply and bring your stomach in while arching your spine and bringing your head and pelvis down like a cat. Repeat it for few more times.
Benefits of Cat-Cow Pose (Chakravakasana)
  • Cat-cow pose yoga helps to stretch the back and neck. Yoga helps in spine Alignment.
  • It boosts the circulation of spinal fluid. Strengthens the muscles of the hands and wrists and prepares them for Downward Dog.
  • It also assists in enhancing the blood flow in the spine and pelvic region.

Supine Spinal Twist (Supta Matsyendrasana)

The Supine spinal twist is also known as Supta Matsyendrasana. It is one of the best yoga for the alignment of the Spine.

Supine Spinal Twist (Supta Matsyendrasana)
Supine Spinal Twist (Supta Matsyendrasana)

Steps of Supine Spinal Twist (Supta Matsyendrasana)

  • Firstly, take a deep breath, curve your right leg, and pull the knee to your chest. Allow your shoulder blades to settle onto the mat.
  • Then draw your right knee while exhaling across the left side of your body. Let the spine gently rotate by positioning your left hand on top of your right knee for support.
Benefits of Supine Spinal Twist (Supta Matsyendrasana)

Supine Spinal Twist (Supta Matsyendrasana) improves the mobility of the spine due to the twist. This asana improves health. It also increases the enactment of the spleen and kidney.

Downward-Facing Dog

  • Downward-facing Dog is a yoga pose that dogs do to reveal to another animal or person when they want to play.
  • At that time dogs give a happy expression and may even bark sky-high. This pose is imitated by yoga practitioners or experts.
Downward-Facing Dog
Downward-Facing Dog

Steps of Downward-Facing Dog

Begin the yoga pose on the mat with your hands shoulder-width apart. Then, raise your knees. Next, press your toes against the mat. Utilize that ability to extend your legs and raise both knees into the air. Then bend the elbows and release your breath.

Benefits of Downward-Facing Dog
  • The Downward-Facing Dog yoga Amplifies the upper body. It strengthens the arms, upper back, and shoulders muscles.
  • The Downward-Facing Dog yoga pose helps in aligning the spine. This yoga promotes blood circulation. It also lessens anxiety and stress.

Mountain Pose (Tadasana)

The Mountain pose is called Tadasana in Sanskrit. It is a traditional pose that is the basis of all standing yoga poses. It is an easy standing pose with the feet jointly and the body straight standing vertically upright.

Mountain Pose (Tadasana)
Mountain Pose (Tadasana)

Steps of Mountain Pose (Tadasana)

  • To begin the Mountain Pose place your feet either hip-width apart or jointly depending on your balance
  • Now, engage the leg muscles. Tight your quadriceps, and extend your tailbone. Then raise your kneecaps slightly
  • Prolong your body. Hold for a few minutes and release.
Benefits of Mountain Pose (Tadasana)
  • This yoga improves posture and coordination.
  • It relieves sciatic pain.
  • It strengthens your back, hips, and legs and aligns the spine.
  • It promotes circulation.

Downward Facing Dog Top of Chair Pose

The Chair Pose Downward Facing Dog Pose is also known as Vinyasa Utkatasana Adho Mukha Svanasana in Sanskrit. It is a mini vinyasa yoga series. These yoga sequences are introduced as a part of beginner’s level yoga.

Downward Facing Dog Top of Chair Pose
Downward Facing Dog Top of Chair Pose

Steps of Downward Facing Dog Top of Chair Pose

  • To begin this pose, take a chair. Place your hands shoulder-width separated. Put your palms facing downwards and draw the shoulders away from the ears.
  • Then put your feet back, curve your knees and align your heels beneath your hips as you adhere your bottom back.
  • Try to stretch the length of your spine. Gently drop the chest down so that, your spine is parallel to the floor. Hold in that position with relaxed breathing. Then release and relax.
Benefits of Downward Facing Dog Top of Chair Pose or Utkatasana
  • The Chair Pose supports the quadrilaterals and stretches the glutes. It helps in stretching the hamstrings.
  • This yoga also relieves stiffness of the body joints. Make our body strong.

Child’s pose or Cat pose

Child Pose is also known as Balasana. It is a resting posture in yoga. It illustrates the function of a child in the womb.

Child's pose or Cat pose
Child’s pose or Cat pose

Steps of Child’s pose or Cat pose

  • Place your hands shoulder-width apart and your knees directly below your hips. Take a deep breath and curve your lower back.
  • Then bring your head up, leaning your pelvis up like a cow. Now, release your breath and bring your abdomen in. Then bend your spine, and bring your head and pelvis down like a cat. Hold for 5 minutes and release.
Benefits Child’s pose or Cat pose
  • Child pose aids in the alignment of your spine.
  • Open up your hips.
  • It soothes your back muscles.
  • It promotes the digestive system and rid-off of constipation.
  • Boosts blood circulation in the upper back.

Crescent moon pose(Anjaneyasana)

crescent moon pose is known as Anjaneyasana. Anjaneyasana is a yoga asana, called after Anjani, the mother of the Hindu god, Hanuman.

Crescent moon pose(Anjaneyasana)
Crescent moon pose(Anjaneyasana)

Steps of Crescent moon pose(Anjaneyasana)

  • At first, start the yoga with a downward-facing dog pose. Exhale and put the right foot between your hands.
  • Next, place the back knee on the floor and untuck the toes. Make sure that the right knee is straight above the right ankle. Now, lift your chest and look diagonally upward.
  • Continue your normal breathing at this pose. Then come to the normal position.
Benefits of Crescent moon pose(Anjaneyasana)
  • The Crescent moon pose is the most effective yoga among all the yoga poses for spine alignment or spine mobility.
  • It helps in Stretching our hips and quadriceps.
  • Aids to extend the sides of the body.
  • Stretches the hips and quadriceps.
  • Enhances the balancing power.

Cobra Pose (Bhujangasana)

Bhujangasana is the Sanskrit name for a popular yoga asana, otherwise known as Cobra Pose. 

Cobra Pose (Bhujangasana)
Cobra Pose (Bhujangasana)

Steps of Cobra Pose (Bhujangasana)

  • To begin the cobra pose, first put your palms flat on the ground straight under your shoulders. Next, turn your elbows directly back and place them into your sides in parallel.
  • Hold this position for a few minutes. Look straight to the mat. Now, take a deep breath and raise your chest off the floor
  • Keep your neck neutral and release after 5 minutes.
Benefits of Cobra Pose (Bhujangasana)
  • The Cobra pose yoga helps us to strengthen the spine. It also supports the alignment of the spine.
  • Reduces back pain.
  • It helps to stretch the chest and lungs, shoulders, and stomach.
  • It supports easing tension and tiredness.
  • This yoga spreads the heart and lungs.
  • Cobra pose yoga is restorative for asthma.

So, these are the best top 10 Yoga poses for Spine Alignment. You should start with 1 or 2 at the beginning. If you are okay with it then gradually increase the variations and timing.

If you face any pain or issues while doing yoga then go to the chiropractor or physiotherapist or cardiologist for and check-up. Start again as per their advice. Next, we will discuss the 7 movements of the spine yoga.

5 movements of the spine yoga

Our spine can move in 6 directions. But, most of the time we move our spine in only 2 directions. They are- Forward bend and backward bend.

Here, we will describe all 6 movements. So, if we take a few moments and move our spine in 6 directions then we can easily avoid spine-related issues. Those are as follows.

  • Flexion (Forward Folds)
  • The extension (Backbend)
  • Lateral (Sideband right & left)
  • Rotation (Twist right & left)
  • The axial extension (Lengthen)
  • Assess your daily spinal movement patterns

Flexion (Forward Folds)

When we bend forward, our spine also bends it is called Flexion or Forward Folds. Spinal flexion functions in pair with core engagement.

5 movements of the spine yoga
5 movements of the spine yoga

In our daily lives, we do a lot of Flexion (Forward Folds) movements. Especially, when we work in front of the computer.

The extension (Backbend)

When we bend our spine backward it is called The extension (Backbend). The main objective of expanding the spine in yoga is to construct more stretch in the spinal vertebra.

5 movements of the spine yoga
5 movements of the spine yoga

We utilize spinal stretching in our daily lives often. When we are dancing or leaning back to hold something behind us.

Lateral (Sideband right and left)

Lateral (Sideband right and left)
Lateral (Sideband right and left)

When we stretch ourselves to the right and left it is called Lateral (Sideband right & left). When we bend in side bends can increase space in the ribcage. It allows us to feel relaxed.

Rotation (Twist right and left)

Rotation (Twist right and left)
Rotation (Twist right and left)

When we rotate or twist right and left it is called Rotation (Twist right and left). When we do a rotation of the spine invariably and accurately it helps to increase flexibility and mobility in our spine.

The axial extension (Lengthen)

The axial extension is the same as stretching. It helps to stretch our spine. When you stretch your spine, you’re pushing through the sagittal plane of action. When you think about expanding the spine, you must do bending back.

The axial extension (Lengthen)
The axial extension (Lengthen)

These are the main 5 movements of the spine yoga. We often do these 5 movements in our daily lives. But, due to specific work, we have to engage ourselves in some particular movements.

Due to this reason, our spine alignment loses and we suffer from back pain. These 5 movements we must do consistently for spine alignment.


In the article Yoga for Spine Alignment, we emphasized what is spine alignment, and why we need to do yoga and Yoga poses for Spine Alignment. We described the best 10 yoga poses for spine alignment with their steps and benefits. Now, we will move to the FAQs section.

FAQs: Yoga for Spine Alignment

Can yoga help with spinal alignment?

Yes. Yoga can help with spinal alignment. Yoga is a therapeutic method that can enhance posture, boost healthy spine alignment, and reinforce core muscles.

Which yoga is best for spine?

There is 10 best yoga for the spine. They are – Bridge-Pose, Half spinal twist, Cat-Cow Pose, Supine Spinal Twist, Downward-Facing Dog, Mountain Pose, Downward Facing Dog Top of Chair Pose, Child’s pose, or Cat pose, Crescent moon pose, and Cobra Pose. For detailed information check our article on Yoga for Spine Alignment.

How do I realign my back yoga?

There are most beneficial 10 yoga asanas to realign the back. Such as Bridge pose, cobra pose, cat pose, Mountain pose, etc. Go through our article to know more.

Which asana helps in restoring the natural alignment of spine?

Ardha Matsyendrasana asana helps in restoring the natural alignment of spine. It helps in the mobility of the spine. Besides, it releases the lower back muscles and delivers comfort from lower back pain.

Do chiropractors recommend yoga?

Yes, chiropractors recommend yoga. Because both chiropractic therapy and yoga aid in maintaining joint and soft-tissue alignment.

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