This trainer says yoga can help build your spinal mobility in three moves—here’s how

See how good your spine feels after this short yoga flow

woman in purple leggings and crop top performing a downward facing dog pose on a black yoga mat in a living room setting wooden floor. there's a sofa, bookcase and plant behind her.
(Image credit: Getty Images)
Jump to category:
Lou Mudge's avatar
By
published
in Features

Have you ever reached across your body only to feel pain or discomfort in your back? That could be a sign of spinal immobility.

It’s not unusual for those who spend a lot of time sitting—from couriers to office workers—to experience stiffness from being in the same position for hours.

If it hurts to bend, arch or twist your torso, it’s a sign you should start working on your back health.

Yoga and fitness instructor Reena Vokoun, founder of Passion Fit, shared her favorite moves for improving spinal mobility with Fit&Well.

“Yoga is an effective tool for creating spinal mobility, alignment and flexibility,” she says.

“This is important for injury prevention, to build strength, improve your posture and even relieve stress.”

The three yoga poses below are suitable for all levels and help to keep your spine supple and healthy, especially as you age.

Run through one round and see how you feel, then repeat for a deeper release.

Downward-facing dog

Reena Vokoun performs downward dog in a gym setting, with her hands and feet planted on the floor and her hips elevated in the air. She is on a yoga mat and we see a rack of dumbbells behind her.

(Image credit: Reena Vokoun, Founder and CEO of Passion Fit and Certified Yoga Specialist)

Sets: 1-3 Reps: 3-5

  • Start on your hands and knees, with your wrists and knees shoulder-width apart.
  • Tuck your toes and extend your legs to lift your hips, pressing your fingers and toes into the mat.
  • Press your heels to the floor, feeling a stretch in your spine, back and hamstrings. Keep a slight bend in your knees bent for comfort if needed.
  • Return to the starting position and repeat.

Triangle

Reena Vokoun performs triangle pose, with her legs wide apart, her right leg pointing out and her left leg pointing forward, Her torso is lowered so that her right hand is grasping her right foot, while her left is up in the air.

(Image credit: Reena Vokoun, Founder and CEO of Passion Fit and Certified Yoga Specialis)

Sets: 1-3 Reps: 3-5 each side

  • Stand with your feet wider than shoulder-width apart with your arms extended to the sides at shoulder height.
  • Keep your left foot pointing forward and turn your right foot 90° to the side.
  • Hinge from your hips to the right and lower your right hand to your knee, calf or ankle—as far as feels comfortable.
  • Reach your left arm straight up, looking at your hand if you can, you should feel a stretch in your side, spine, back and inner thigh.
  • Return to the starting position and repeat on the other side.

Bridge

Reena Vokoun performs bridge pose. She is lying on her back, with her shoulders and feet in contact with the floor, knees bent and hips elevated. Her arms lie along the floor and behind her we see a rack of dumbbells.

(Image credit: Reena Vokoun, Founder and CEO of Passion Fit and Certified Yoga Specialist)

Sets: 1-3 Reps: 3-5

  • Lie on your back with your knees bent and feet flat on the floor, roughly shoulder-width apart, and your arms by your sides.
  • Engage your pelvis, glutes and core and lift your hips so your body forms a straight line from shoulders to knees.
  • Hold the position for a moment.
  • Lower your hips to the floor with control.
Lou Mudge
Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.


Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.

You must confirm your public display name before commenting

Please logout and then login again, you will then be prompted to enter your display name.