04/03/2026
YOGA POSES FOR A STRONG & HEALTHY SPINE 🧘♀️
Relieve stiffness, improve posture, and support your entire back with these targeted yoga poses using a block:
1. UPPER BACK (Between Shoulder Blades)
👉 Option 1: Place the block horizontally under your upper back, just below the shoulder blades. Relax your arms open.
👉 Option 2: Adjust the block vertically for a deeper chest opening stretch.
✅ Benefits:
• Opens the chest & shoulders
• Reduces upper back stiffness
• Improves posture & breathing capacity
2. MIDDLE BACK (Below Shoulder Blades)
👉 Option 1: Position the block slightly lower along the spine, supporting the mid-back.
👉 Option 2: Use a lower height or softer support for a gentler stretch.
✅ Benefits:
• Releases tension in thoracic spine
• Improves spinal mobility
• Helps reduce slouching
3. LOWER BACK (On the Sacrum)
👉 Option 1: Place the block under the sacrum and lift into a supported bridge pose.
👉 Option 2: Adjust height for comfort and deeper relaxation.
✅ Benefits:
• Relieves lower back pain
• Strengthens glutes & core support
• Promotes relaxation of the spine
✨ Tip: Hold each pose for 1–2 minutes with slow breathing. Never force the stretch—comfort is key.
