5 Poses for Spinal Health

Back, neck and shoulder pain are extremely common complaints. Whether you’ve slept funny on your pillow, pulled something during a strength workout or had a nasty fall, yoga is a gentle way to support your spine’s recovery and maintain mobility in areas that are often stiff or achy. Below I list 5 exercises that either strengthen, stretch or massage the back or shoulders. Some are particularly good for recovery, others are targeted at improving spine health generally. Relieving tension in the back is often associated with stress relief too, so these poses should leave you feeling relaxed and rejuvenated. I myself have recently suffered a concussion and whiplash – so can swear by the effectiveness of these asanas. I use them to facilitate the healing of my neck and relieve the anxiety my injuries have caused. They are best practised in the order below.

Cat/Cow

Marjaryasana/Bitilasana

This is an extremely basic but invaluable exercise that functions as a perfect warm up stretch for any yoga sequence. It involves both the flexion and extension of the spine so is especially useful for back pain and easing the symptoms of most spinal injuries. The whole spine receives a gentle stretch and any stiffness is very delicately alleviated. In turn, it relaxes tension and encourages a fluid-like mobility in the neck, back and shoulders by improving blood flow to these areas. Posture and balance will inevitably improve too, if a healthy spine is maintained. If you’re wanting to work on your flexibility in preparation for any kind of backbend, Cat/Cow drills are a must.

It is most often performed on hands and knees, though it can work equally well stood, knelt or in a cross legged seat. On an inhale arch the back, sending the abdomen towards the floor or forward and raising the chin slightly so the chest can expand comfortably – this is Cow pose. Immediately counter this pose as you exhale. Round the back, tucking the chin and tail bone, as if you were an extremely angry Cat. Repeat 5 times to complete a set, remembering to align your breath with the movement. Be careful not to overextend your neck and tilt the chin up or down only as far as feels good for you.

Thread the Needle

Urdhva Mukha Pasasana

This is a restorative asana that is often incorporated into yin yoga sequences because of its therapeutic effects on the spine. As a passive pose, it requires no movement and can be held for long periods of time, which means it is excellent at quieting the mind and relaxing the body. Because spinal pain is directly impacted by emotional stress, this calming influence is key in its ability to relieve aches in the back of the body. In a physical sense it provides an amazing stretch to the shoulders, neck and upper back, increasing the mobility of the whole thoracic region. The gentle twist also works to loosen the lower spine.

To enter the pose, begin on all-fours with your hands underneath your shoulders and your knees aligned with your hips. ‘Thread’ your right arm underneath your torso, palm facing upwards, bringing the right cheek and shoulder to rest on the floor. Let your chest rotate to the left, creating a slight twist in the spine, then extend your left arm overhead with your hand flat on the floor. Hold this pose for at least 5 breaths. Use it to warm up for a flow or relax into it mid-sequence to counter the strengthening effects of poses like chaturanga and downward facing dog.

Bow

Dhanurasana

Bow is considered an intermediate pose best practised after warming up the spine. It is a strengthening pose that tones the back and neck muscles, so go slowly into this asana if you are recently injured. As a backbend, it requires but also improves the flexibility of your back and nurtures the natural curvature of your spine to counter poor posture and hours of sitting. It gives an intense stretch to the shoulders and builds up mobility in the upper back as well.

Begin by laying on your stomach, with legs hip-distance apart and palms placed next to your ribcage. Bend both knees to bring your feet towards your buttocks, then reach back with both arms simultaneously to grab the outside of each ankle. Rotate the shoulders back, hovering the chest up off the floor. Start to raise your knees and thighs, pressing your shins away against the hold of your hands. Come to balance on your abdomen, lifting the chin slightly to align the neck with the upper back. Hold for 5 breaths or as long as is comfortable. If you’re unable to lift your thighs, remain with the knees on the floor and the chest raised to reap the same benefits.

Inclined Plane

Purvottanasana

Inclined Plane or Reverse Plank is a pose suitable for strengthening the shoulders AFTER you have recovered from a spinal injury. It firms the arms and upper back, while improving mobility in the shoulder joint. It functions as a gentle backbend that works to increase flexibility in the spine. As such, it is great at countering the negative effects of forward facing activities that foster a slouched posture, like driving or desk work. This is an invigorating pose that leaves you feeling rejuvenated and extremely powerful.

Begin in a seated position with the legs laid straight out in front of you. Place the hands behind your hips, reaching about a hand-span distance away from you and pointing your fingers towards you. When you’re ready to enter the pose, rotate the shoulders back and inhale as you lift the hips. Clench the buttocks and keep the feet flat on the floor. Hold for 5 breaths or as long as you feel able. Lower the hips slowly to the floor to exit the pose.

The Sage

Marichyasana

A flow specially for the spine would be incomplete without a twist. There are so many to choose from but this one just so happens to be my absolute favourite. Twists are particularly good nearer the end of your flow as they expand the ribs to facilitate deep, calm breathing and give a therapeutic stretch to the entire back. They work to lengthen the spinal and abdominal muscles, which heightens the relaxing effect once the pose is released. This asana also improves the strength, flexibility AND mobility of the back, alleviating pain caused by irregular posture and reducing symptoms of issues like sciatica. It fixes misalignment of the hips which has a positive knock-on effect on the spine.

Start in a seated position with your spine erect and legs straight out in front of you. Bend the right leg and place the foot next to the left knee. Rotate the right arm behind you, placing your hand directly behind the buttocks, with the fingers facing away from you. Reach up to the sky with your left arm, twist the torso to face the right side of your mat, then bend the left elbow. Hook it onto the outside of the right knee, with the forearm pointing up to the ceiling. Focus on projecting your heart to the right and turn your head to look over your right shoulder. You can close down the eyes or focus on the point between the eyebrows. Hold this position for at least 5 breaths, inhaling and exhaling very deeply. When you’re ready, release and perform on the opposite side.

To end any yoga sequence, long or short, make sure to spend at least 3 minutes in Shavasana, corpse pose. This allows the body to fully assimilate the benefits of your practice and your temperature to reset. It calms the breath and soothes the central nervous system, levelling your mind before you begin your daily activities anew.

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