How to Improve Spinal Flexibility with Yoga

Co-authored by Caitlin Downey and Jennifer Mueller, JD

Last Updated: October 27, 2023 References

While building strength in your core and lower body will do much to improve your posture, a strong and flexible spine can help you feel better. You can improve spinal flexibility with yoga by doing poses specifically designed to lengthen and twist your spine. There also are a number of yoga poses that serve to warm up and energize your spine and entire back. As with any exercise program, speak with your healthcare provider before starting a yoga practice to improve spinal flexibility, particularly if you have a recent back injury or chronic health condition that affects your spine.

Method 1

Method 1 of 3:

Warming up Your Back

1
Begin with cat/cow. Transitioning between the cat and cow poses is an excellent starting warm-up for your spine that will ease stiffness and get you to articulate your spine better. This yoga exercise also helps you bring awareness to your spine.
- Get on all fours with your wrists directly below your shoulders and your knees directly below your hips. Keep your back in a neutral position. Take a few deep breaths, focusing on each inhale and exhale and connecting your mind and body.
- On an inhale, arch your back, lowering your navel towards the floor. Open your chest and lift your head up to gaze forward. Be mindful of your shoulders, keeping your shoulder blades in line with your spine and melting down your back.
- On an exhale, drop your tailbone toward the floor and slowly curl your spine upwards, dropping your gaze as you release your chin to your chest. You should end in a position similar to a "Halloween cat."
- Arch your back when you inhale to return to the cow position. Repeat this exercise for at least 5 breath cycles, or as long as feels comfortable for you.
2
Flow into a plank. You may be familiar with the plank pose primarily as an exercise to strengthen your core, but it also warms up your back muscles and provides good preparation for further yoga poses that target spinal flexibility.
- From all fours, extend your legs behind you so that you are on your toes and your body is a straight line from the crown of your head to your heels. To engage your core, tuck your pelvis under and lift up between your shoulder blades. Lift your chin to ensure your neck isn’t bent and press back through your heels.
- Hold the position for at least 5 breath cycles, breathing deeply. Then release to the floor.
- If you can't breathe through a full plank, you can modify the pose so that you are supporting your body on your knees and elbows, rather than your toes and hands.
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3
Flow from plank to cobra. You can target the spine more directly by creating a vinyasa with the plank and cobra poses. With a vinyasa, you move from one pose to another with a breath for each movement.
- Start in plank, and on an exhale lower yourself to the ground, bending your elbows with your arms pressing close to your sides. Ensure your shoulders are back and away from your ears. Lower one or both knees if necessary to make sure your upper body is in the correct form.
- On an inhale, raise your upper body, leaving your lower body on the ground. Raise up until your arms are fully extended, opening your chest and lengthening your torso. Keep your shoulder blades melting down your back in line with your spine.
- As you exhale, push your hips back and roll onto your toes to return to the plank position. Inhale, then on an exhale lower again. Repeat for 5 breath cycles.
4
Energize with downward facing dog. Downward facing dog is a good whole-body warm-up, and the mild inversion can be relaxing for your nervous system. This pose also can be a calming pose that stimulates blood flow.
- From all fours, lift your hips up and back to lengthen your spine as you inhale, straightening your legs and arms so that you are roughly in an upside-down "V" shape. Stay on your toes, but press down toward the floor with your heels. Your heels may or may not reach the floor, and your legs may not be entirely straight.
- Lift away from your wrist joints, keeping your shoulder blades in line with your spine and your gaze soft. Stay in the pose for at least 5 breath cycles. On each inhale, focus on lifting towards the ceiling. With every exhale, focus on pressing down through your heels.
5
Rest in child's pose. Child's pose is a standard resting pose in yoga, but also benefits your spinal flexibility by encouraging a long spine.
- From all fours, slowly lower your hips on an exhale until your buttocks are resting on your heels. You may want to put a rolled towel or blanket behind or under your knees if you have any joint pain.
- Walk your hands slightly forward so that you can extend your arms all the way out in front of you, and on an inhale fold your torso over your thighs, keeping your spine long. Lower your forehead to rest on the floor.
- If you can't comfortably rest your forehead on the floor, you may want to use a block or another flat object such as a book or pillow so you can keep your spine aligned in the position. Hold this pose as long as you want, breathing deeply.
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Method 2

Method 2 of 3:

Lengthening Your Spine

1
Open your chest and neck in bow pose. Bow pose is a key yoga pose to improve spinal flexibility. This pose energizes and stimulates your body, while also strengthening your abdomen and back to better support your spine.^{[1]
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- Start this pose by lying on the floor flat on your belly. Bend your knees, and reach back to grab your ankles or the tops of your feet.
- As you inhale, lift your feet toward the ceiling by pressing forward with your chest and back through your feet. Keep your knees hip-width apart, arching your back and drawing your shoulders back towards your feet.
- Hold the pose for at least 5 breath cycles, breathing deeply. Then release to the floor.
2
Loosen up your lower back with the live nerve stretch. Strong hamstrings are important if you want a long and flexible spine. The live nerve stretch will strengthen and stretch your leg muscles as well as stretching and opening up your lower back.^{[2]
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- From a seated position, extend your legs out in front of you. Bend your right knee, placing your right foot firmly on the inside of your left thigh.
- On an exhale, raise your arms over your head and slowly fold from the hips over your left leg, grabbing your foot or ankle. Ensure you are creating length in your spine by keeping your core engaged.
- Hold the position for 5 breath cycles, then slowly raise up on an exhale. Straighten your right leg and repeat on the other side.
3
Open your hips with a bridge pose. The bridge pose helps strengthen your core and lower body to support your spine, as well as helping to lengthen your spine to improve spinal flexibility. You can do a supported modification in which your lower back is supported by a yoga block if you are not yet flexible enough to breathe through this position.^{[3]
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- Start by lying on your back on the floor with your arms extended down your sides. Walk your feet towards your fingertips. Tuck your shoulders down so that your shoulder blades are lined up along your spine. Press your lower back to the floor by tucking your pelvis under.
- On an exhale, lift your hips toward the ceiling by pressing your feet down and your knees toward the back of the mat, keeping your shoulders and arms flat on the ground. Think of lifting your chest up to meet your chin.
- On an inhale, slowly lower your hips back to the floor. Repeat this for five breath cycles.
4
Rock and roll to massage your spine. You may feel a little silly rolling around on the floor like a child, but this pose provides a good massage for your spine that will help open it up and improve your spinal flexibility over time.^{[4]
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- Start by lying on your back, and bend your knees, bringing them up toward your chest.
- Hug your legs with your arms and breathe deeply. Rock forward and back as well as rolling from side to side to massage your spine. Focus on rocking all the way up and down to cover the entire length of the spine.
5
Release tension with extended puppy pose. Extended puppy pose can be a gentle beginner's yoga pose that will lengthen your spine. Take care with this pose if you have had a recent knee injury.^{[5]
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- Come onto all fours with your wrists in line with your shoulders and your knees in line with your hips. Curl your toes under so the tops of your feet are resting on the floor, and walk your hands forward a little.
- On an exhale, walk your arms straight out in front of you and reach forward, keeping all but your hands off the floor. Stack your hips directly over your knees.
- Lower your forehead to the floor and arch your back slightly, feeling a stretch in your spine as you breathe. Hold this pose for 5-10 breath cycles, then release your buttocks to your heels to rest in child's pose.
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Method 3

Method 3 of 3:

Twisting Your Spine

1
Start with a seated spinal twist. The seated spinal twist is a gentle twist and a good way to get your spine warmed up for more difficult twisting poses. Adding this twist to your practice can improve digestion as well as spinal flexibility.^{[6]
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- Come to a comfortable seated position and extend your right leg straight out in front of you. Cross your left leg over your right so that your left foot is flat on the floor on the outside of your right thigh.
- As you exhale, twist towards your bent knee, keeping your back straight so that your heart is aligned over your pelvis. Rest your left hand on the floor behind you, arm extended, as you hug your knee with your right arm or bring your right hand to rest on the floor next to your hip.
- Inhale back to center, then switch legs and repeat on the other side.
2
Open your shoulders by threading the needle. This simple twist improves your spinal flexibility by creating space in your shoulders and back and loosening up your neck. You'll start this position from all fours, knees under hips and wrists under shoulders.^{[7]
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- On an exhale, slip your right arm under your body toward your left side. Bend your left elbow and release your right shoulder and head to the floor. Bring awareness to your hips, making sure they remain balanced to support your lower back.
- Inhale back to center and repeat with the other side.
3
Move to a high lunge twist. The high lunge twist improves spinal flexibility as well as strengthening your lower body and opening up your lower back. The twist also can help improve digestion and strengthen your core.^{[8]
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- From all fours, lift your right foot behind you. On an exhale, bring your right foot forward between your hands. Your knee should be directly over your ankle, or at least tracking in the same direction as your big toe.
- Extend your left leg behind you and rise up onto your right toes on an inhale and tuck your back toes under. Keep your fingertips on the floor for balance. You are now in high lunge. Take care not to collapse your torso onto your right thigh.
- On an exhale, reach your right arm toward the ceiling and twist, aiming for a straight line of energy from your right fingertips to your left fingertips. Twist from the waist, keeping your hips square.
- Inhale back to center, return to all fours, then repeat on the other side.
4
Open your spine with revolved side angle pose. Revolved side angle creates a lot of space in your spine as well as challenging your balance. Avoid this pose unless you can breathe through it and hold it without shaking or tipping over.^{[9]
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- You can begin this pose from all fours or from downward facing dog. Walk or jump your right foot forward to enter high lunge position with your right knee over your right ankle, shin perpendicular to the floor.
- On an exhale, bring your palms together in front of your heart in prayer position. Lean forward and twist, bringing your left elbow to rest on the outside of your right knee. Press your back heel into the mat at a 45-degree angle.
- Inhale back to center, return to all fours, and repeat the twist on the other side.
5
End with a reclined twist. The reclined twist is a relaxing and supported way to end a yoga practice designed to improve spinal flexibility. To begin this pose, lie on the floor flat on your back with your arms extended straight out from the shoulders to either side.^{[10]
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- Make sure your shoulders are flat with your shoulder blades tucked along the sides of your spine.
- Bend your knees at a right angle, legs together. On an exhale drop them to the left, twisting from your hips. Gaze over your right shoulder. Take care that your shoulders don't leave the floor.
- Inhale back to center, then on an exhale drop your knees to the other side. Do this for at least 5 breath cycles, then drop your legs and lower your arms along your sides. Lay flat in this position, known as corpse pose, for at least 5 minutes, breathing deeply and allowing all of your tension to release into the floor.
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