3 Yoga Poses for a Healthy and Strong Spine

3 yoga poses for a healthy and strong spine

Yoga poses are highly beneficial to improve the flexibility, strength, endurance and balance of our physical body. We are going to talk about 3 great yoga poses for a healthy and strong spine. Although these poses have benefits in other aspects of our health, they have proven to be of great help for the spinal health as well.

Dhanurasan (Bow Pose)

This is a great pose to keep the spine in good health and shape. When done properly, this pose takes you to the shape of a Dhanush – the bow – so it got its name.

How to do this pose?

Lie down on the mat on your belly. Set your legs slightly apart and bend them from the knees. Take your hands behind to hold your feet. Once you hold your feet firmly, lift up your head, chest and thighs simultaneously as you inhale deeply. Make the counter forces working on your hands and legs pulling them against each other. Once you reach your limit on the pose, hold yourself stable breathing in natural pace. Stay there for 30 seconds and return back to mat exhaling. Repeat the pose twice.

3 yoga poses for a healthy and strong spine
Dhanurasan (Art of Living)

Benefits of Dhanurasan

  • Flexible and strong spine
  • Strong back muscles
  • Improved digestion
  • Improved blood circulation
  • Strong and flexible quadriceps
  • Shoulder mobility


Dhanurasan should be avoided by pregnant women, people with severe back pain until the pain neutralizes. People with blood pressure should also be careful while doing this posture.


Setu Bandhasan (Bridge Pose)

Setu Bandhasan – the Bridge Pose – is another great pose for spinal health.

How to do this pose?

Lie down flat on your back on the mat. Set your legs apart about waist distance. Bend your legs and place the feet on the floor near your butts. Stretch your hands towards the heels and if possible get a firm hold of heels with your palms. As you take a deep breath in, lift your spine and buts up; roll the top of your shoulders on the mat, and hold the pose for 30 seconds breathing in natural pace. Release the pose and return back to the mat as you exhale. Repeat the pose twice.

Setu Bandhasan (Sarvyoga)

Benefits of Setu Bandhasan

  • Strong and flexible spine
  • Strong legs
  • Strengthens back muscles
  • Improves digestion
  • Stress reliever
  • Relaxes tiredness


People with severe neck pain, knee pain, back pain and injury should avoid this posture.


Adho Mukha Svanasan (Downward Facing Dog)

This pose is a great stretcher of the body. One of the poses in Hatha Yoga sun salutation, this is a great pose in itself.

How to do this pose?

Get on the mat with your knees and palms on it. Knees vertically below the waist and palms little in front of shoulders. Spread your palms and set them firmly on the mat; tuck your toes; exhale and lift your knees away from the mat. Lift your sitting bones as high as you can; lengthen the spine pushing it lower; take the head lower than your shoulders but keep the shoulders relaxed. Draw your heels away from each other; stretch the legs without locking the knees and try to put the heels flat on the mat. Hold the pose for 40 seconds as you breathe in natural pace. To release the pose, bend your legs and drop your knees gently on the mat; sit back on your heels; place the forehead on the floor stretching your hands forwards in child pose. Repeat the pose twice. As you get advanced on the pose, you can hold it as long as 3 minutes at a go.

3 yoga poses for a healthy and strong spine
Adho Mukha Svanasan (AndiP/Pixabay)

Benefits of Adho Mukha Svanasan

  • Stretches and strengthens the spine
  • Strengthens the back muscle
  • Improves shoulder mobility and strength
  • Stretches the whole body
  • Improves digestion
  • Relieves stress and anxiety


Pregnant women should avoid this pose. People with blood pressure should use a bolster to rest their head while trying this pose carefully.

These are not the only yoga poses that help spine get healthier and stronger but we have talked about these only here today. We will try to cover other poses in our next post about spinal health and yoga poses.


Disclaimer: Sports N Lifestyle is neither a medical diagnosis site nor makes any medical advice. The post talks about the general practice of yoga poses that have had great benefits to practitioners when practised under the supervision of a professional, qualified yoga teacher. Whatsoever is written on the post, please consult your doctor before practising these poses. Please do not take these poses as medical advice. Sports N Lifestyle does not take any responsibility in case of any unwanted and bad consequences because of an unsupervised practice of these postures.


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