Yoga For Spinal Cord (Yoga Poses For Spine Alignment)

Yoga For Spinal Cord (Yoga Poses For Spine Alignment)

Yoga refers to the spine as the ‘Merudanda’ or axis of the body, this yoga for the spinal cord is about Merudanda, the pivot around which the torso, head, and limbs are balanced. The spine is made up of a series of 33 bones called vertebrae, the arches of which form a bony yet flexible cylinder to house the spinal cord. Many small muscles run down the length of the spine allowing it to pivot about at all angles and in all the geometric planes.

yoga for spinalcord

The lower part of the spine meets the hip joint to form a unique hip girdle that lets us walk on two legs, run, push, kick, lift, climb, etc. enabling us to evolve from apes that crawled on all fours to civilization that we are now. Our present lives have been built on the strength of our backs.

However, many of us are disconnected from this strength and have reduced ourselves to feeling like weak creatures with flawed bodies.

Back pain has become a widespread concern with many of us refusing to exercise, dance, or hike because we feel our backs are too delicate.

Yoga Poses For Spine Alignment:

Regular practice of the following yoga pose relaxes the muscles of the lower back, removing stiffness and pain. When the body is free from pain, the self-imposed limitations of the mind also break leaving you free to explore new horizons.

1. Yogamudrasana (Psychic Union Pose):

You will need a yoga mat or towel, a flat cushion, and a rolled-up towel. This is best done first thing in the morning and just before going to bed.


Yogamudrasana Steps:

  1. Sit cross-legged on the mat. If your body feels stiff, sit on a cushion so that you have some back support.
  2. Place the rolled-up towel in front of you. Push your shoulders back and bring your chin parallel to the floor.
  3. Clasp your right wrist with your left hand behind your back.
  4. Exhale; keep your spine straight and move forward to place your forehead on the towel. Move slowly. Go to the limit your body is letting you right now.
  5. Hold the pose for 10 breaths.
  6. If your lower back is too stiff, move forward and come back up as you exhale and inhale respectively at least seven times.

2. Marjariasana (Cat stretch):

This yoga pose relaxes the mind and improves blood circulation.

Marjariasana Steps:

  1. Stand on your four limbs like a table with palms placed shoulder-width apart and toes placed hip-width apart parallelly. Look straight ahead.
  2. Inhale; raise your chin and tilt your head back, push your navel downwards, and raise your tailbone. Compress your buttocks and feel a slight tingle. Take deep breaths.
  3. Exhale; drop your chin to your chest arch your back up as much as you can and relax the buttocks. Take deep breaths.
  4. Then come back to the table position. Do 2 and 3 alternately for a few minutes.

Yoga inversions and some planks and side planks will also help.

3. Ardha Mastyendrasana:

This pose stretches your hips, shoulders, and neck. On regular practice, it strengthens your spine, digestive system, and urinary system.

Ardha Mastyendrasana

Ardha Mastyendrasana Steps:

  1. Sit comfortably erect with your legs stretched out and, toes pointing upwards.
  2. Bend your left leg such that the heel of the left foot lies next to the right hip. You could also keep the left leg stretched out if you like.
  3. Place the right leg next to the left knee by taking it over the knee.
  4. Twist your torso, neck, and shoulders towards the right, and set your gaze over your right shoulder. Make sure your spine is comfortably erect.
  5. There are many ways you can place your arms to increase and decrease the stretch. But to do it simply, you can place the right hand behind you, and the left hand on the right knee.
  6. Hold the pose for a few seconds, about 30 to 60 as you breathe slowly, yet deeply.
  7. Exhale; release the right hand, and then the waist, chest, and finally the neck. Relax as you sit straight.
  8. Repeat the steps on the other side, and then exhale and come back to the front.

Easy Spine Twists:

The spine twists give you best relaxation and prove effective in aligning the spine.

yoga for spinal cord

Spinal Twist Variation 1:

  1. Lie flat on your back with palms facing upwards at 45 degrees away from your body.
  2. Keep your feet together and your toes pointing upwards.
  3. Inhale; bend your knees keeping your calves perpendicular to your thighs.
  4. Exhale; without changing the leg’s position twisting your spine bend your legs to the side. Make sure you don’t lift your shoulders.
  5. Relax in this position for 10 to 15 deep breaths.
  6. Inhale; lift the legs back to the top and exhale; bend your legs to another side.
  7. Relax in this position for 10 to 15 deep breaths.
  8. Inhale; lift your legs, exhale; lower the legs to the floor.

Spine Twist Variation 2:

yoga for spinal alignment
  1. Lie flat on your back with palms facing upwards at 45 degrees away from your body.
  2. Keep your feet together and your toes pointing upwards.
  3. Inhale; bend your right knee keeping your calf perpendicular to your thigh. Keep your left leg straight and flat on the floor.
  4. Exhale; without changing the leg position twisting your spine bend your right leg to the left side to the ground over your left leg. Make sure you don’t lift your shoulders.
  5. Relax in this position for 10 to 15 deep breaths.
  6. Inhale; lift the right leg back to the top and exhale; lower your leg to the floor.
  7. Relax in this position for 10 to 15 deep breaths.
  8. Repeat the same with the left leg.

Which yoga is best for the spinal cord?

Yoga poses involving Flexion, Extension, Rotation, Side bend, and Axial extension are the best for the spinal cord.

Can yoga cure spinal problems?

For low back pain, yoga can be especially helpful to the muscles that support the back and spine, such as the paraspinal muscles that help you bend your spine, the multifidus muscles that stabilize your vertebrae, and the transverse abdominis muscle in the abdomen, which also helps stabilize your spine.

Does yoga stretch your spine?

Additionally, unlike many other forms of exercise, yoga helps stretch and strengthen both sides of the body equally. Proper body alignment and good posture, which help maintain the natural curvature of the spine, are an important part of reducing or avoiding lower back pain.

Can yoga worsen back pain?

It is possible for yoga to cause back pain or exacerbate back pain. Some poses are more problematic than others. However, any pose can be harmful if not done properly or if your body’s not in the right place for it.

Is yoga good for a bulging disc?

Can Yoga Help a Herniated Disc? Yoga uses slow, controlled movements that involve gentle stretching and strengthening poses that encourage good posture and core strength. This is a good treatment for lower back pain caused by a herniated disc and can help to prevent further injury.

Is yoga bad for spinal stenosis?

Patients who have been diagnosed with advanced spinal stenosis should avoid extreme extension of the spine such as backbends in yoga. Patients with advanced cervical spine disease should avoid doing headstands and shoulder stands in yoga.

Is a child’s pose suitable for bulging disc?

But get beyond the tension and Child’s Pose is deeply relaxing. It promotes flexibility, and stress relief and helps circulation to the muscles, joints, and disks of the back.

Can you realign your spine with yoga?

Yoga is a healing technique that can improve posture, promote healthy spine alignment, and strengthen core muscles. If you continue to experience back pain after performing yoga exercises for strength, it may be time to visit a physical therapist or orthopedic surgeon for treatment recommendations such as back surgery.

How do you realign your spine?

Keep your posture in mind, even if you’re taking it easy. Moving regularly is key! Don’t sit for too long, even in an ergonomic office chair. Keep both of your feet flat on the floor. Consider a footrest if necessary. Keep your back aligned against the back of your chair. Avoid leaning forward or slouching.

How do I straighten my back with yoga?

Can yoga help misalignment?

However, yoga is an incredible way to not only help increase flexibility but also increase strength. As a fitness professional, helping clients with the appropriate postures to help them stretch tight muscles and strengthen weaker muscles can help their body shift back into alignment.

How do I decompress my spine yoga?

Do chiropractors recommend yoga?

Practicing yoga before chiropractic care helps your muscles warm up and clears your mind. That means we chiropractors are able to get straight to work and treat your issues as you will already be relaxed upon arrival. In short, yoga helps your body heal.

How do I know if my spine is out of alignment?

The main indicators that your spine is out of alignment include

  • Pain, Chronic Headaches, and/or Fatigue. Back pain, joint pain, chronic headaches, and fatigue are all symptoms of a misaligned spine.
  • Misaligned Posture.
  • Shoes Wear Out Unevenly. 
  • Limited Neck Mobility.
  • Chiropractic Care For Spine Misalignment.

How do I know if my spine is misaligned?

Possible signs that your spine is out of alignment include chronic headaches. lower back pain. neck pain. knee pain. hip pain. frequent illnesses. excessive fatigue. numbness or tingling in the hands or feet.

How long does it take to realign your spine?

Normally, when you get manual manipulation of the spine to correct any of the issues you may be suffering from, this initial process takes adults about 2-3 weeks with two spinal corrections throughout the week.

Which asana stretches improve the posture of the spine?

4 Yoga Asanas That Can Help Improve Your Posture

  • Balasana or child’s pose. The child’s pose helps in stretching and massaging the spine, thus relieving all the tension from the torso, shoulders, and neck.
  • Bitilasana or cow pose.
  • Adho mukha svanasana or downward-facing dog pose.
  • Setu bandhasana or bridge pose.

Is it too late to correct my posture?

It’s never too late to improve your posture – there is no reason that you can’t improve your posture little by little every day.

What is a Tiger pose?

Does yoga fix posture?

Yoga is one of the perfect ways to correct your posture. Your body is said to be in the correct posture when it is aligned in such a way that the back is straight, shoulders squared and relaxed, chin up, chest out, and stomach in. Just like a straight line. 

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