Waking up with a stiff back? Unable to bend forward without feeling a twinge in your spine? Struggling to the Seated Forward Bend without bending your knees? You’re not alone. Sedentary and poor lifestyles have led to a majority of people suffering from stiff backs that lack flexibility and strength. Improving back flexibility will not only help you stay more fit and healthy, but also help you progress towards achieving challenging yoga asanas. 

The spine can make five types of movements. They are flexion (forward bend), extension (backbend), rotation (twisting the spine), side bending or lateral bend and axial extension, which decompresses and lengthens the spine. Furthermore, flexibility and stability go hand in hand. In fact, the core supports the back and back supports the core. So when you practice core strengthening postures, back strength and flexibility also improves. Normally, in a online yoga class, a qualified yoga teacher will include one asana for each of these types. By incorporating all types of bends, you can ensure the back is regularly getting the required stretch and stimulation that it needs for better flexibility. 

10 yoga poses for back flexibility 

Below are two yoga poses for each type of spinal movement. These are simple, beginner-intermediate postures that you can do everyday. 

Child’s pose

‍Known as Balasana, this relaxing forward bend stretches the spine and improves flexibility. This is a flexion movement. 

How to do Child’s pose: 

• From thunderbolt pose or Vajrasana, bend forward bringing your forehead onto the head. Stretch the hands out in front or place the hands at the base of your spine. 
• If you can’t reach the mat, you can place your palms in a fist and place the forehead on the fist. 
• Relax here for a few minutes and try to take deep breaths. 
• Now to come out of the posture slowly lift up, come back to Vajrasana and then release the legs by straightening them out. 

Cat-cow-pose

‍Marjariasana, a flexion-extension movement, improves posture and balances the muscles in the spine. It gives a wonderful stretch to a stiff back. 

How to do Cat-cow pose: 

• Come onto all fours with the palms directly under the shoulders and knees underneath your hips. Ensure your weight is equally distributed on all fours. 
• Inhale and fill your abdomen with air as you let your belly drop towards the mat. There will be an arch in your back as you do this. Look up towards the ceiling and lengthen your neck and throat.
• As you exhale, pull the naval towards the spine, curve your back and tuck your chin into your chest as you lift up. 
• Continue this movement for a few breaths. Let your breath guide you through the movements. 
• After a few rounds, release and come into child’s pose. 

Cobra pose

‍Bhujangasana, an extension of the spine, relaxes the entire back, strengthens the core and releases stiffness, aches and pain. 

How to do Cobra pose: 

• Lie flat on the stomach with the legs straight, feet together and the soles of the feet facing upwards. 
• Place the palms of the hands flat on the floor, below and slightly to the side of the shoulders, with the fingers together and pointing forward.
• Position the arms so that the elbows point backward and are close to the sides of the body.
• Rest the forehead on the floor and close the eyes.
• Relax the whole body, especially the lower back. Now slowly raise the head.
• Straighten the elbows, using the back muscles first, then the arm muscles to raise the trunk further and arch the back.
• In the final position, the pubic bone remains in contact with the floor and the navel is raised a maximum of 3 mm. 
• The arms may or may not be straight; this will depend on the flexibility of the back.

Locust pose

‍Shalabhasana is also an extension of the spine that is useful in focusing on isolated muscles of the back. It strengthens the lower and upper back, tones your muscles, and improves back flexibility

How to do Locust pose: 

• Lie down on the stomach. Keep the forehead on the ground and arms stretched back, beside the thighs
• Breathing in, lift up both legs, hands, chest and head off the ground. Keep the legs straight and do not twist the hip.
• Hold and keep breathing. Make sure you look straight, keeping the neck long. 
• Hold the asana with your core muscles, and keep the thighs engaged. 

Easy spinal twist

‍Known as Vakrasana, this posture gives a rotational movement to the spine. This twisting motion releases stiffness and tightness, aches and pains, and improves flexibility. 

How to do easy spinal twist: 

• Sit on the mat with your legs extended forward. Keep the hands on the sides of the body.   
• Fold the left leg at the knee. Place your left foot near the right knee on the ground. Now place your left hand on the back of your left hip, away from the spine. 
• Place your right hand on the opposite side of your left knee.  
• Now turn your back, look behind, and look up. 
• Keep breathing normally while holding the posture. 
• After a few breaths, slowly come back to the starting position. Repeat this with the other leg. 

Half-lord of the Fishes pose

Ardha Matsyendrasana is a more challenging version of Vakrasana. It is extremely effective in improving spinal mobility and flexibility, reducing excess fat from the sides of the waist and improving strength of the back. 

How to do Ardha Matsyendrasana: 

• Sit in Dandasana with your feet together and spine straight. 
• Now bend the left leg and place the left foot flat beside the right hip. 
• Take the right leg over the left knee and place the left hand on the right knee and the right hand behind you. 
• Now slowly twist the waist, shoulders and neck to the right and look over the right shoulder.
• Ensure your spine is straight. 
• Now look over the right shoulder while taking slow deep breaths. 
• Release and repeat this on the other side. 

Triangle pose

‍Trikonasana is an effective side bend or lateral bend which stretches and strengthens the spinal muscles, improving flexibility. 

How to do Trikonasana: 

• Exhale and take the Right leg in between the palms, turn the left toes out to 90 degrees 
• Keeping the right palm on the ground or coming on the fingertips - slightly behind the right heel 
• Inhale, extend the left arm up towards the sky, rotating the hip, abdomen and chest to the left side; 
• Straighten the front knee, pushing the hips back, maintaining a lateral stretch on the left side of the body. 
• Find your balance looking down, and then look up towards the left fingertips.
• Exhale, look Down and bring the left hand down on the floor. Inhale, take the right leg back, coming into downward-facing dog.

Gate pose

‍Known as Parighasana, this posture also effectively stretches the sides of the back, strengthens the back and improves flexibility greatly. 

How to do gate pose: 

• First kneel with your thighs perpendicular to the floor. Place your hands on your hips.
• Now extend your left leg out to the side. Externally rotate the leg from your hip socket, and keep your big toe close to the mat. Keep your other hip in line with your knee. 
• Inhale, lengthen your spine and take your right arm out to the side. Externally rotate again such that your palm is facing the ceiling.
• Exhale bend laterally, to the side, in the direction of your extended leg. Slide your left hand down your left leg.
• Now stay here, breath deeply and keep your gaze under the arm that is raised up. 
• Ensure your chest is open towards the ceiling and not falling inwards. 
• To come out of the pose, slide the hand back up, bring the shoulders on top of your hips and kneel back down in Vajrasana, the thunderbolt pose.

Downward-facing dog pose

‍Adho Mukha Asana provides an axial extension that releases tightness, lengthens the spine and stretches the muscles. It effectively removes stiffness and aches from the back. 

How to do downward-facing dog pose: 

• First come into the starting position of cat-cow pose (on your palms and knees). From here, push back through your hands and lift your hips. Straighten your legs. 
• Keep the palms firmly on the mat with the fingers spread. The feet will be on the mat. If you find this difficult, you can also only place your toes on the mat. 
• Keep the shoulders away from the ears. Look towards your abdomen. 
• Engage your thighs and core to hold the posture. Keep taking slow deep breaths. 
• To release the posture, exhale and bend your knees. Come down to the child's pose.

Mountain pose

The simple standing posture, Tadasana, stretches the spine, lengthening it and releasing tightness. It is easy-to-do and can be done any time. 

How to do Tadasana:

• Stand with your feet slightly apart on the mat. Ensure your weight is equally distributed between the feet. 
• Inhale, raise your arms above your head, interlock your fingers. The palms should be facing upwards.
• Now slowly raise your shoulders up towards your ears. Exhale, roll the shoulders back and down your spine, opening your chest and straightening your posture.
• Hold still, maintaining a steady gaze and staying relaxed. 
• After a few breaths, slowly come back to the normal position and relax.

Practicing these simple yoga poses for spine flexibility will help keep the spinal cord in alignment, the back strong, flexible and mobile, and prepare you for challenging yoga postures. The stronger the back, the better your overall health and well-being. You’ll also experience improvements in your posture and reduced aches and pains.