9 Yoga Poses to Move + Decompress Your Spine

🧘 Why Your Spine Needs Movement, Not Just Stretching

The spine is designed to move:

Forward (Flexion)
Backward (Extension)
Sideways (Lateral Flexion)
Twisting (Rotation)
Lengthening (Axial Elongation)

When you incorporate all these directions into your yoga practice, you not only release tension—you prevent it from building up in the first place.

🔄 The 9-Pose Flow for Spinal Health

Here’s the sequence we recommend (in order):

Downward Facing Dog – Lengthens spine + releases hamstrings
Triangle Pose – Lateral flexion + side hip opening
Extended Side Angle – Deep side stretch with strength
Warrior 1 – Elongates spine and builds posture
Pyramid Pose – Forward fold to release posterior chain
Parighasana (Gate Pose) – Opens up the side muscle , lengthens the spine laterally
Butterfly Pose – Flexion and opens the adductors, quads, glutes, works on muscles around the lower back and hip
Marichyasana – Twisting releases the upper back , shoulder blades, ribcage etc

✨ When to Practice This Sequence

Morning stiffness
After long hours at your desk
Anytime your back feels “off”( But be sure to practice mobility for joints or Sun Salutation to warm up the body before you start with this sequence)

Spend 30–60 seconds in each pose. Breathe normally, just dont forget to breathe , and always listen to your body.