Poses for the spine
Poses that move the spine through its four directions — extension, flexion, rotation and side bending — or that hold it long under load.
What this page is, and is not
- This is a filter over the pose library. A pose appears here because of the muscles it works or the position it holds — nothing more.
- It is not a treatment, a protocol or a therapy for anything, and nothing on it should be read as one.
- If you have pain, an injury, or a diagnosed condition, the right next step is a doctor or physiotherapist who can examine you — not a page that has never met you.
ಸಾಮಾನ್ಯ ಮಾಹಿತಿ ಮಾತ್ರ — ವೈದ್ಯಕೀಯ ಸಲಹೆ ಅಲ್ಲ. ಗರ್ಭಾವಸ್ಥೆ, ಗಾಯ ಅಥವಾ ನಿರ್ದಿಷ್ಟ ಸ್ಥಿತಿಗಳ ಸಂದರ್ಭದಲ್ಲಿ ಕೆಲವು ಆಸನಗಳು ಸೂಕ್ತವಲ್ಲ. ಅರ್ಹ ಶಿಕ್ಷಕರಿಂದ ಕಲಿಯಿರಿ ಮತ್ತು ನೋವಾದರೆ ನಿಲ್ಲಿಸಿ.
175 poses that work the the back and spine
Sorted from the most accessible upwards. Each page lists its own cautions.
Downward-Facing Dog Pose●
Adho Mukha Śvānāsana
Beginner · inversions · 45–90 seconds
Extended Triangle Pose●
Trikoṇāsana
ಆರಂಭಿಕ · ನಿಂತು · 30–60 ಸೆಕೆಂಡು
Mountain Pose●
Tāḍāsana
ಆರಂಭಿಕ · ನಿಂತು · 30–60 ಸೆಕೆಂಡು
Auspicious Pose
Svastikāsana
Beginner · seated · 1–4 minutes
Bharadvaja's Twist I
Bharadvājāsana I
Beginner · twists · 30–60 seconds each side
Bound Angle Forward Fold
Uttāna Baddha Koṇāsana
Beginner · forward bends · 1–3 minutes
Bound Angle Pose
Baddha Koṇāsana
Beginner · seated · 1–3 minutes
Bridge Pose
Setu Bandha Sarvāṅgāsana
Beginner · backbends · 30–60 seconds, 2–3 rounds
Cat Pose
Mārjaryāsana
Beginner · backbends · 8–12 rounds with Cow
Chair Pose
Utkaṭāsana
ಆರಂಭಿಕ · ನಿಂತು · 30–60 ಸೆಕೆಂಡು
Child's Pose
Bālāsana
ಆರಂಭಿಕ · ವಿಶ್ರಾಂತಿದಾಯಕ · 2–5 ನಿಮಿಷ
Cobra Pose
Bhujaṅgāsana
Beginner · backbends · 15–30 seconds, 2–3 rounds
Constructive Rest
Supta Tāḍāsana
ಆರಂಭಿಕ · ವಿಶ್ರಾಂತಿದಾಯಕ · 5–15 ನಿಮಿಷ
Cow Pose
Bitilāsana
Beginner · backbends · 8–12 rounds with Cat
Crocodile Pose
Makarāsana
ಆರಂಭಿಕ · ವಿಶ್ರಾಂತಿದಾಯಕ · 3–8 ನಿಮಿಷ
Cross-Legged Forward Fold
Adho Mukha Sukhāsana
Beginner · forward bends · 1–2 minutes each side
Downward-Facing Hero Pose
Adho Mukha Vīrāsana
Beginner · forward bends · 1–3 minutes
Easy Bow Pose
Sarala Dhanurāsana
Beginner · backbends · 15–30 seconds, 2 rounds
Easy Pose
Sukhāsana
Beginner · seated · 1–5 minutes
Easy Seated Twist
Parivṛtta Sukhāsana
Beginner · twists · 5–8 breaths each side
Eight-Limbed Pose
Aṣṭāṅga Namaskāra
Beginner · balance · 1 breath in a flow, or 3–5 breaths held
Equestrian Pose
Aśva Sañcālanāsana
ಆರಂಭಿಕ · ನಿಂತು · 30–60 ಸೆಕೆಂಡು
Extended Puppy Pose
Uttāna Śiśosana
Beginner · inversions · 60–120 seconds
Extended Side Angle Pose
Utthita Pārśvakoṇāsana
ಆರಂಭಿಕ · ನಿಂತು · 30–60 ಸೆಕೆಂಡು
Five-Pointed Star Pose
Utthita Tāḍāsana
ಆರಂಭಿಕ · ನಿಂತು · 30–60 ಸೆಕೆಂಡು
Flapping Fish Pose
Matsya Krīḍāsana
Beginner · restorative · 3–6 minutes each side
Garland Pose
Mālāsana
Beginner · seated · 45–90 seconds
Gate Pose
Parighāsana
ಆರಂಭಿಕ · ನಿಂತು · 30–60 ಸೆಕೆಂಡು
Gracious Pose
Bhadrāsana
Beginner · seated · 1–3 minutes
Half Camel Pose
Ardha Uṣṭrāsana
Beginner · backbends · 20–40 seconds
Half Frog Pose
Ardha Maṇḍūkāsana
Beginner · seated · 20–40 seconds each side
Half Locust Pose
Ardha Śalabhāsana
Beginner · backbends · 10–15 seconds each side, 2–3 rounds
Half Standing Forward Bend
Ardha Uttānāsana
Beginner · forward bends · 15–30 seconds
Happy Baby Pose
Ānanda Bālāsana
ಆರಂಭಿಕ · ವಿಶ್ರಾಂತಿದಾಯಕ · 1–3 ನಿಮಿಷ
Hare Pose
Śaśāṅkāsana
ಆರಂಭಿಕ · ವಿಶ್ರಾಂತಿದಾಯಕ · 2–5 ನಿಮಿಷ
Head-to-Knee Pose
Jānu Śīrṣāsana
Beginner · forward bends · 1–2 minutes each side
Hero Pose
Vīrāsana
Beginner · seated · 1–4 minutes
Kneeling Rest Pose
Praṇāmāsana
ಆರಂಭಿಕ · ವಿಶ್ರಾಂತಿದಾಯಕ · 2–5 ನಿಮಿಷ
Knees-to-Chest Pose
Pavanamuktāsana
ಆರಂಭಿಕ · ವಿಶ್ರಾಂತಿದಾಯಕ · 1–3 ನಿಮಿಷ
Legs-Up-the-Wall Pose
Viparīta Karaṇī
Beginner · inversions · 5–10 minutes
Lion Pose
Siṃhāsana
Beginner · seated · 4–6 rounds
Locust Pose
Śalabhāsana
Beginner · backbends · 10–20 seconds, 3 rounds
Low Lunge
Añjaneyāsana
ಆರಂಭಿಕ · ನಿಂತು · 30–60 ಸೆಕೆಂಡು
Melting Heart Pose
Anāhatāsana
Beginner · backbends · 1–2 minutes
Prayer Pose
Prārthanāsana
Beginner · standing · 3–5 breaths
Raised Arms Pose
Hasta Uttānāsana
Beginner · backbends · 2–3 breaths
Reclining Bound Angle Pose
Supta Baddha Koṇāsana
ಆರಂಭಿಕ · ವಿಶ್ರಾಂತಿದಾಯಕ · 5–10 ನಿಮಿಷ
Reclining Easy Pose
Supta Sukhāsana
ಆರಂಭಿಕ · ವಿಶ್ರಾಂತಿದಾಯಕ · 5–10 ನಿಮಿಷ
Relaxed Staff Pose
Śithila Daṇḍāsana
ಆರಂಭಿಕ · ವಿಶ್ರಾಂತಿದಾಯಕ · 5–15 ನಿಮಿಷ
Reverse Tabletop Pose
Ardha Pūrvottānāsana
Beginner · backbends · 20–30 seconds, 2 rounds
Reverse Warrior
Viparīta Vīrabhadrāsana
ಆರಂಭಿಕ · ನಿಂತು · 30–60 ಸೆಕೆಂಡು
Revolved Staff Pose
Parivṛtta Daṇḍāsana
Beginner · twists · 5–8 breaths each side
Seated Forward Bend
Paścimottānāsana
Beginner · forward bends · 1–3 minutes
Seated Mountain Pose
Parvatāsana
Beginner · seated · 30–60 seconds
Simple Seated Twist
Vakrāsana
Beginner · twists · 30–60 seconds each side
Snake Pose
Sarpāsana
Beginner · backbends · 10–20 seconds, 3 rounds
Sphinx Pose
Sālamba Bhujaṅgāsana
Beginner · backbends · 1–3 minutes
Staff Pose
Daṇḍāsana
Beginner · seated · 30–60 seconds
Standing Backward Bend
Ardha Cakrāsana
Beginner · backbends · 2–4 breaths, 2 rounds
Standing Forward Bend
Uttānāsana
Beginner · forward bends · 45–90 seconds
Standing Spinal Twist
Kaṭicakrāsana
Beginner · twists · 6–10 rounds each side
Stick Pose
Yaṣṭikāsana
Beginner · restorative · 5–8 rounds of stretch and release
Supine Abdominal Stretch
Supta Udarākarṣaṇāsana
Beginner · restorative · 2–4 minutes each side
Supine Spinal Twist
Supta Matsyendrāsana
Beginner · twists · 60–120 seconds each side
Supported Bridge Pose
Sālamba Setubandhāsana
ಆರಂಭಿಕ · ವಿಶ್ರಾಂತಿದಾಯಕ · 3–8 ನಿಮಿಷ
Supported Child's Pose
Sālamba Bālāsana
ಆರಂಭಿಕ · ವಿಶ್ರಾಂತಿದಾಯಕ · 5–10 ನಿಮಿಷ
Supported Fish Pose
Sālamba Matsyāsana
ಆರಂಭಿಕ · ವಿಶ್ರಾಂತಿದಾಯಕ · 5–10 ನಿಮಿಷ
Supported Seated Forward Bend
Sālamba Paścimottānāsana
Beginner · forward bends · 3–5 minutes
Swaying Palm Tree Pose
Tiryaka Tāḍāsana
Beginner · standing · 5–8 slow rounds each side
Thread the Needle Pose
Parivṛtta Bālāsana
Beginner · twists · 60–90 seconds each side
Thunderbolt Pose
Vajrāsana
Beginner · seated · 1–5 minutes
Tiger Pose
Vyāghrāsana
Beginner · backbends · 6–10 rounds each side
Twisting Cobra Pose
Tiryaka Bhujaṅgāsana
Beginner · backbends · 5–8 slow rounds each side
Upward Salute
Ūrdhva Hastāsana
ಆರಂಭಿಕ · ನಿಂತು · 30–60 ಸೆಕೆಂಡು
Warrior I
Vīrabhadrāsana I
ಆರಂಭಿಕ · ನಿಂತು · 30–60 ಸೆಕೆಂಡು
Wide-Angle Seated Pose
Upaviṣṭha Koṇāsana
Beginner · seated · 1–2 minutes
Wide-Legged Standing Forward Bend
Prasārita Pādottānāsana
Beginner · forward bends · 45–90 seconds
Womb Pose
Garbhāsana
Beginner · restorative · 3–8 minutes each side
Accomplished Pose
Siddhāsana
Intermediate · seated · 2–5 minutes
Archer Pose
Ākarṇa Dhanurāsana
Intermediate · seated · 20–40 seconds each side
Bharadvaja's Twist II
Bharadvājāsana II
Intermediate · twists · 30–60 seconds each side
Big Toe Pose
Pādāṅguṣṭhāsana
Intermediate · forward bends · 45–90 seconds
Boat Pose
Nāvāsana
Intermediate · seated · 20–40 seconds
Bow Pose
Dhanurāsana
Intermediate · backbends · 15–25 seconds, 2–3 rounds
Camel Pose
Uṣṭrāsana
Intermediate · backbends · 20–30 seconds, 2 rounds
Cow Face Pose
Gomukhāsana
Intermediate · seated · 45–90 seconds each side
Dolphin Pose
Ardha Piñcha Mayūrāsana
Intermediate · inversions · 30–60 seconds
Fire Log Pose
Agnistambhāsana
Intermediate · seated · 1–2 minutes each side
Fish Pose
Matsyāsana
Intermediate · backbends · 20–40 seconds
Four-Footed Pose
Catuṣpādāsana
Intermediate · backbends · 20–40 seconds, 2 rounds
Frog Pose
Maṇḍūkāsana
Intermediate · seated · 20–40 seconds
Half Boat Pose
Ardha Nāvāsana
Intermediate · seated · 15–30 seconds
Half Bow Pose
Ardha Dhanurāsana
Intermediate · backbends · 15–20 seconds each side
Half Frog Pose
Ardha Bhekāsana
Intermediate · backbends · 20–30 seconds each side
Half Lord of the Fishes Pose
Ardha Matsyendrāsana
Intermediate · twists · 30–60 seconds each side
Half Lotus Pose
Ardha Padmāsana
Intermediate · seated · 1–3 minutes each side
Hand Under Foot Pose
Pādahastāsana
Intermediate · forward bends · 45–90 seconds
Headstand Preparation
Śīrṣāsana (Prārambhika)
Intermediate · inversions · 20–45 seconds
Heron Pose
Krauñcāsana
Intermediate · forward bends · 30–60 seconds each side
High Crescent Lunge
Utthita Aśva Sañcālanāsana
Intermediate · standing · 30–60 seconds
Intense Side Stretch Pose
Pārśvottānāsana
Intermediate · forward bends · 45–90 seconds
Marichi's Pose A
Marīcyāsana A
Intermediate · twists · 30–60 seconds each side
One-Legged Bridge Pose
Eka Pāda Setu Bandhāsana
Intermediate · backbends · 15–20 seconds each side
One-Legged King Pigeon Pose
Eka Pāda Rājakapotāsana
Intermediate · backbends · 30–60 seconds each side
Pigeon Pose
Eka Pāda Kapotāsana
Intermediate · seated · 1–2 minutes each side
Plough Pose
Halāsana
Intermediate · inversions · 45–90 seconds
Rabbit Pose
Śaśāṅgāsana
Intermediate · forward bends · 15–30 seconds
Reclining Hero Pose
Supta Vīrāsana
Intermediate · backbends · 1–3 minutes
Revolved Abdomen Pose
Jaṭhara Parivartanāsana
Intermediate · twists · 6–10 slow rounds each side
Revolved Chair Pose
Parivṛtta Utkaṭāsana
Intermediate · twists · 30–60 seconds each side
Revolved Head-to-Knee Pose
Parivṛtta Jānu Śīrṣāsana
Intermediate · twists · 30–60 seconds each side
Revolved Low Lunge
Parivṛtta Añjaneyāsana
Intermediate · twists · 30–60 seconds each side
Revolved Triangle Pose
Parivṛtta Trikoṇāsana
Intermediate · twists · 30–60 seconds each side
Revolved Wide-Angle Seated Pose
Parivṛtta Upaviṣṭa Koṇāsana
Intermediate · twists · 30–60 seconds each side
Revolved Wide-Legged Forward Bend
Parivṛtta Prasārita Pādottānāsana
Intermediate · twists · 30–60 seconds each side
Seated Wide-Legged Forward Fold
Upaviṣṭha Koṇāsana A
Intermediate · forward bends · 1–3 minutes
Side Bow Pose
Pārśva Dhanurāsana
Intermediate · backbends · 2–3 breaths each side
Side Lunge
Skandāsana
Intermediate · standing · 30–60 seconds
Side Plank Pose (Feet Stacked)
Pārśva Phalakāsana
Intermediate · balance · 20–40 seconds each side
Side Wide-Angle Seated Fold
Pārśva Upaviṣṭha Koṇāsana
Intermediate · forward bends · 45–90 seconds each side
Spread-Leg Seated Forward Fold
Pāda Prasāra Paścimottānāsana
Intermediate · forward bends · 45–90 seconds each side
Standing Split
Ūrdhva Prasārita Ekapādāsana
Intermediate · inversions · 30–45 seconds each side
Standing Straddle
Samakoṇāsana
Intermediate · standing · 30–60 seconds
Supported Upward Bow Pose
Sālamba Ūrdhva Dhanurāsana
Intermediate · backbends · 1–3 minutes
Three-Limbed Forward Bend
Triaṅga Mukhaikapāda Paścimottānāsana
Intermediate · forward bends · 45–90 seconds each side
Upward Plank Pose
Pūrvottānāsana
Intermediate · backbends · 15–30 seconds, 2 rounds
Upward-Facing Dog
Ūrdhva Mukha Śvānāsana
Intermediate · backbends · 15–30 seconds
Warrior III
Vīrabhadrāsana III
Intermediate · balance · 20–45 seconds each side
Wide-Legged Plough Pose
Supta Koṇāsana
Intermediate · inversions · 30–60 seconds
Wild Thing
Camatkārāsana
Intermediate · backbends · 10–20 seconds each side
Yogic Seal Pose
Yogamudrāsana
Intermediate · seated · 30–60 seconds
Both Big Toes Pose
Ubhaya Pādāṅguṣṭhāsana
Advanced · seated · 15–30 seconds
Bound Lotus Pose
Baddha Padmāsana
Advanced · seated · 20–45 seconds each side
Bridge Pose on the Crown
Setu Bandhāsana
Advanced · backbends · 10–20 seconds
Bulb Pose
Kandāsana
Advanced · backbends · 10–20 seconds
Cowherd Pose
Gorakṣāsana
Advanced · seated · 15–30 seconds
Ear Pressure Pose
Karṇapīḍāsana
Advanced · inversions · 20–45 seconds
Foot Behind the Head Pose
Eka Pāda Śīrṣāsana
Advanced · seated · 15–30 seconds each side
Forearm Stand
Piñcha Mayūrāsana
Advanced · inversions · 15–45 seconds
Frog Pose
Bhekāsana
Advanced · backbends · 10–20 seconds
Front Splits
Hanumānāsana
Advanced · seated · 30–60 seconds each side
Full Lord of the Fishes Pose
Pūrṇa Matsyendrāsana
Advanced · twists · 20–40 seconds each side
Gheranda's Pose
Gheraṇḍāsana
Advanced · backbends · 15–20 seconds each side
Half Bound Lotus Forward Bend
Ardha Baddha Padma Paścimottānāsana
Advanced · forward bends · 30–60 seconds each side
Half Lord of the Fishes Pose II
Ardha Matsyendrāsana II
Advanced · twists · 30–60 seconds each side
Inverted Locust Pose
Viparīta Śalabhāsana
Advanced · backbends · 5–10 seconds
Inverted Staff Pose
Viparīta Daṇḍāsana
Advanced · backbends · 20–40 seconds
King Pigeon Pose
Rājakapotāsana
Advanced · backbends · 5–10 seconds
Little Thunderbolt Pose
Laghu Vajrāsana
Advanced · backbends · 5–10 seconds
Lord of the Dance Pose
Naṭarājāsana
Advanced · balance · 5–15 seconds
Lotus Pose
Padmāsana
Advanced · seated · 1–3 minutes each side
Marichi's Pose B
Marīcyāsana B
Advanced · twists · 30–60 seconds each side
Marichi's Pose C
Marīcyāsana C
Advanced · twists · 20–40 seconds each side
Marichi's Pose D
Marīcyāsana D
Advanced · twists · 20–40 seconds each side
Noose Pose
Pāśāsana
Advanced · twists · 20–40 seconds each side
One-Legged Inverted Staff Pose
Eka Pāda Viparīta Daṇḍāsana
Advanced · backbends · 5–10 seconds each side
One-Legged Shoulderstand
Eka Pāda Sarvāṅgāsana
Advanced · inversions · 15–30 seconds each side
One-Legged Upward Bow Pose
Eka Pāda Ūrdhva Dhanurāsana
Advanced · backbends · 5–10 seconds each side
Peacock Pose
Mayūrāsana
Advanced · balance · 3–8 breaths
Pigeon Pose
Kapotāsana
Advanced · backbends · 10–20 seconds
Revolved Half Moon Pose
Parivṛtta Ardha Candrāsana
Advanced · twists · 30–60 seconds each side
Revolved Side Angle Pose
Parivṛtta Pārśvakoṇāsana
Advanced · twists · 30–60 seconds each side
Scorpion Pose
Vṛścikāsana
Advanced · inversions · 10–20 seconds
Side Shoulderstand
Pārśva Sarvāṅgāsana
Advanced · inversions · 15–30 seconds each side
Sleeping Tortoise Pose
Supta Kūrmāsana
Advanced · forward bends · 20–45 seconds
Supported Headstand
Sālamba Śīrṣāsana
Advanced · inversions · 30 seconds to 3 minutes, built up over months
Supported Shoulderstand
Sālamba Sarvāṅgāsana
Advanced · inversions · 1–3 minutes, built up gradually
Tortoise Pose
Kūrmāsana
Advanced · forward bends · 30–60 seconds
Tripod Headstand
Sālamba Śīrṣāsana II
Advanced · inversions · 20–60 seconds
Two-Legged Inverted Staff Pose
Dvi Pāda Viparīta Daṇḍāsana
Advanced · backbends · 30–60 seconds
Unsupported Headstand
Nirālamba Śīrṣāsana
Advanced · inversions · 15–45 seconds
Unsupported Shoulderstand
Nirālamba Sarvāṅgāsana
Advanced · inversions · 10–30 seconds
Upward Bow Pose
Ūrdhva Dhanurāsana
Advanced · backbends · 10–20 seconds, 2–3 rounds
Upward Lotus in Shoulderstand
Ūrdhva Padmāsana
Advanced · inversions · 15–30 seconds
Upward-Facing Forward Bend
Ūrdhva Mukha Paścimottānāsana
Advanced · forward bends · 20–40 seconds
ತರಗತಿಗೆ ಮೊದಲು ಕೇಳಲಾದ ಪ್ರಶ್ನೆಗಳು
Which yoga poses work the the back and spine?
175 poses on this site do, 78 of them at beginner level. They are listed below, sorted from the most accessible upwards. Note what this page is: a filter over the library by the muscles a pose works, not a treatment plan.
Can yoga fix a problem here?
That is the wrong question for a web page to answer. Pain and injury have causes that need a person, not a list — a doctor or physiotherapist who can examine you. What this page can honestly offer is a set of poses that move the area in question, which is a reasonable thing to do for general wellbeing and a bad substitute for a diagnosis.
How often should I practise these?
Range and strength both respond to frequency far more than to duration. Three short sessions across a week move more than one long one, and ten minutes daily beats an hour on Sunday by a wide margin. Start with the beginner poses in the list and add the harder ones only when the easy ones have become uninteresting.
ಆಸನಗಳ ಹೆಸರುಗಳು ಸಾಂಪ್ರದಾಯಿಕ. ಈ ಪುಟದಲ್ಲಿರುವ ಪ್ರತಿ ಹಂತ, ಪ್ರಯೋಜನ ಮತ್ತು ಎಚ್ಚರಿಕೆಯನ್ನು YogaPath ಗಾಗಿ ಬರೆಯಲಾಗಿದೆ, ಯಾವುದೇ ಪುಸ್ತಕ, ಸ್ಟುಡಿಯೋ ಅಥವಾ ಇತರ ಗ್ರಂಥಾಲಯದಿಂದ ಪುನರುತ್ಪಾದಿಸಿಲ್ಲ — ನೋಡಿ ಈ ತಾಣವನ್ನು ಹೇಗೆ ಬರೆಯಲಾಗಿದೆ ಮತ್ತು ಅದನ್ನು ಯಾವುದರಿಂದ ಬರೆಯಲಾಗಿದೆ. ಸಾಮಾನ್ಯ ಮಾಹಿತಿ ಮಾತ್ರ — ವೈದ್ಯಕೀಯ ಸಲಹೆ ಅಲ್ಲ. ಗರ್ಭಾವಸ್ಥೆ, ಗಾಯ ಅಥವಾ ನಿರ್ದಿಷ್ಟ ಸ್ಥಿತಿಗಳ ಸಂದರ್ಭದಲ್ಲಿ ಕೆಲವು ಆಸನಗಳು ಸೂಕ್ತವಲ್ಲ. ಅರ್ಹ ಶಿಕ್ಷಕರಿಂದ ಕಲಿಯಿರಿ ಮತ್ತು ನೋವಾದರೆ ನಿಲ್ಲಿಸಿ.
ಮೂಲ.ಪ್ರಕಟಿತ ಆಸನ ಆಕರಗಳು.ಕಲಿಸಲಾಗುವಂತೆ ಆಸನಗಳ ಹೆಸರುಗಳು, ಜೋಡಣೆ ಮತ್ತು ಎಚ್ಚರಿಕೆಗಳು.ಪರಿಶೀಲನೆ ಜುಲೈ 2026
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