Build a Stronger Spine in 4 Minutes

Bulletproof Your Spine: Simple Yoga Practices for Spinal Health

If you’ve ever experienced back pain or limited spinal mobility, this blog is for you. Our spine is the central pillar of our body, providing support, flexibility, and protection for our nervous system. But in today's world, many of us spend hours hunched over desks or screens, leading to a sedentary lifestyle that negatively impacts our spinal health.

As a yoga teacher and trainer, I want to share with you some simple yet effective practices to bulletproof your spine. These movements not only promote mobility and strength but can also help you maintain spinal health well into your later years. Ready to start? Here are a few techniques that can make a world of difference.

1. Spinal Waves

The first practice is spinal waves, a movement that feels amazing and helps to mobilize the entire spine. Start in a downward-facing dog position. Firmly push your hands into the ground and lift your sit bones towards the sky. As you exhale, shift your weight forward into a plank pose, rounding your back, tucking your chin slightly, and pressing the ground away from you. Then, on an inhale, wave your body back into downward-facing dog, bending your knees, lifting your tailbone, and gazing forward with a gentle arch in your spine.

Repeat this slow, mindful movement 5 to 10 times, paying attention to how your body feels. Notice which part of the movement challenges you and practice it a little more. Spinal waves are a beautiful way to create fluidity and mobility in the spine.

2. Diaphragm Stretch

Next, let’s focus on stretching the diaphragm. Lie down on your back with your knees bent and feet flat on the floor. Rest your arms above your head and take a deep breath in. As you exhale, imagine you're steaming a mirror, ensuring that you exhale completely. You might even add a little cough at the end to fully release the breath. During this process, your lower back should press down into the floor, creating a stretch in the diaphragm.

3. Diaphragmatic Breathing

Finally, practice diaphragmatic breathing, a calming and grounding technique that promotes spinal and core health. Lying on your back with your knees bent, place one hand on your belly and the other on your chest. Inhale deeply through your nose, feeling your belly rise while keeping your chest still. Exhale slowly through pursed lips and repeat for several rounds. Once you get the hang of it, this breathwork can be practiced in any position to reduce tension and improve breathing mechanics.

These simple yet powerful techniques can be practiced daily to maintain spinal health and mobility. If you’re ready for more, check out my full-length video on Alba Yoga Academy’s YouTube channel where I guide you through a complete yoga flow for the spine!