Spine Care

Backbend yoga to strengthen
your spine

Back problems are common nowadays among all age groups. Most of us lead a hectic and stressed lives. Your back takes all the stress and burden of the day’s work which eventually leads to mild to intense backaches. Back problems are a sign that your back needs some firming up and support. The good news is that you can strengthen your back and get relief from pain with backbend yoga asanas.

Yoga for backbone strengthening

Backbend yoga poses may seem challenging, especially as you advance in age and rigidity. These asanas require great flexibility and balance, which may seem tough even in your childhood. However, when you bend, stretch back and forth, your spine becomes stronger. The back muscles also flex more easily, helping you to bend easily. These are only some of the benefits of these asanas. Let’s look at others.

Align your spine. Remove Back pain

Why backbend yoga is useful

Back-bending yoga poses flex and relax the back muscles. In this state, the back regains its strength and suppleness. It also helps you maintain a good posture.

  • Most of us sit in a fixed position in front of a computer whole day. This makes the body rigid and susceptible to neck and back sprains. Yoga is good for your spine as it helps make it straight, strong and flexible. It also helps prevent injury.

  • Backbend yoga poses help release the built-up tension in muscles and joints by opening up the frontal portion of the body. Consequently, you are less irritable and sleep better at night. The rest helps strengthen the back.

  • Practicing these yoga asanas strengthens your muscles and increases flexibility of spine.

  • Regular practice of yoga gives you correct posture and proper body alignment. Backbend yoga postures help open specific chakras (energy points) in the body. These contribute towards your general physical and spiritual well-being.

  • Additional backbend yoga asana for spine  benefits include psychological, emotional and spiritual aspects as well. Yoga helps to increase your patience, perseverance, discipline among others. While giving you a boost in energy levels, it also relieves you of stress, anxiety and depression.

With these benefits in mind, let’s now explore some yoga asanas that can strengthen your back.

Backbend yoga poses for strong spine

Bhujangasana (Cobra Pose)

back bend yoga

  • Opens up the shoulders, neck and back
  • Strengthens the entire back and shoulders

  • improves flexibility of upper and middle back

  • Expands the chest 

  • Improves blood circulation

  • Reduces fatigue and stress

yoga for back bone
  • Strengthens the back and abdominal muscles

  • Opens up the chest, neck and shoulders

  • Tones the leg and arm muscles

  • Adds flexibility to the back

  • Relieves stress and fatigue


Marjariasana (Cat Stretch Posture) 

back bend yoga pose

  • Makes the spine flexible

  • Stretches and strengthens spien and shoulders

  • Improves blood circulation

  • Relieves stress and weariness


Shishuasana (Child Pose)

back bend yoga pose

  • Deeply relaxes the back

  • Releases tension from chest, shoulders and back

  • Gives relief from back and neck pain

  • Relieves stress and fatigue

  • Improves blood circulation

Backbend Yoga Benefits
  • Strengthens back and shoulders
  • Stretches and opens the front of the body
  • Relieves the body of lower backache
  • Improves posture

Setu Bandhasana (Bridge Pose)

back bend yoga asanas

Alleviates stress

Strengthens spine & back muscles

Relieves the tired back instantly

Stretches the chest, neck and spine

Calms the brain, reducing anxiety, stress and depression

Opens up the lungs, increasing oxygen supply to the body


Ardha Chakrasana (Standing Backward Bend Pose)

  • Strengthens the back and abdominal muscles

  • Helps the body develop a good posture

  • Helps relax the shoulders, neck and back

  • Helps alleviate upper backache

  • Tones lower back muscles

  • Helps improve back’s flexibility


Precaution: In the event of back / neck injury or problems related to spine, do consult a doctor first.

You might already unwittingly be doing backbend yoga poses to unwind. After all, they are the natural bends and stretches we do to get relief from back pain. However, when you do it consciously with breathing techniques and awareness, it enriches the effect.

Breathing expands the chest, increasing room in lungs for more oxygen. This energizes the body. Food also plays an important role for a strong back. Ensure that you follow a healthy balanced diet rich in calcium and protein. You can check out some Ayurvedic diet tips.

So, relax and don’t worry!

After all, these backbend yoga poses have your back!

Yoga practice helps develop the body and mind bringing many health benefits. Yet, it is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga program at an Art of Living Center near you.

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