When most people think of Yoga, they think of flexibility, strength, or stress relief. What often gets overlooked is one of the most important — and central — structures in the practice: the spine.
Why Focus on the Spine?
The spine is more than just a support system. It houses and protects the spinal cord, your body’s primary communication highway. When the spine is compromised — through poor posture, restricted mobility, or chronic tension — it affects not just movement, but also breath, energy, and overall well-being.
Tension or misalignment in the spine can lead to:
- Limited mobility and flexibility
- Chronic back, neck, and shoulder pain
- Shallow breathing patterns
- Decreased energy levels
- Greater risk of injury
A well-aligned, mobile spine supports efficient movement and healthy breathing patterns, two pillars of both Yoga practice and daily life.
How Yoga Supports Spinal Health
In a traditional Yoga practice, we don’t just stretch — we move with the intention of strengthening and creating balance throughout the body. Specific postures (asanas) focus on:
- Lengthening and decompressing the spine to relieve pressure
- Building core strength to stabilize and support the spine
- Enhancing breath awareness through spinal alignment
- Developing mobility and flexibility to prevent stiffness and injury
Long holds, controlled breathwork, and mindful transitions — key aspects of our approach at Bakersfield Yoga — are powerful tools for improving spinal health over time.
The Pelvic Floor: The Spine’s Foundation
When it comes to supporting the spine, strength and awareness in the pelvic floor are essential — and often overlooked.
The pelvic floor acts like a muscular sling at the base of the spine. When engaged properly, it helps stabilize the pelvis and lumbar spine, creating a strong and supportive foundation for movement. A connected, responsive pelvic floor not only protects the spine during Yoga practice but also throughout everyday activities like lifting, sitting, and even breathing.
Without a strong pelvic floor:
- The spine is left vulnerable to misalignment and instability
- Breathing patterns become restricted
- Core engagement becomes ineffective
- Risk of lower back strain increases
With a properly activated pelvic floor:
- The spine maintains better alignment and support
- Breath becomes deeper and more efficient
- Movement becomes more controlled and resilient
- Postural habits improve naturally
Deepen Your Connection: Guided Pelvic Floor Meditation
To help you build both awareness and strength, I’ve recorded a guided pelvic floor meditation — based on the same technique I taught during our recent workshop. This meditation focuses on tuning into subtle activation, relaxation, and balance in the pelvic floor, offering a powerful tool for spinal health and full-body stability.
🎧 Get Access to the Pelvic Floor Meditation Recording Here
Use this meditation regularly to build the deep, stabilizing strength your spine needs to move and breathe better every day.
4 Yoga Postures to Support and Realign Your Spine
Building spinal health doesn’t have to be complicated. Here are four postures you can begin practicing today — either held for longer durations to build stability or moved through dynamically to restore mobility and balance:
1. Cat-Cow (Marjaryasana-Bitilasana)
Dynamic Movement
This gentle flow between flexion and extension reawakens spinal mobility. Moving with the breath helps lubricate the joints of the spine, increase circulation, and reset natural curves.
- Tip: Move slowly, syncing the breath — inhale to arch (Cow), exhale to round (Cat). Focus on segmenting the spine one vertebra at a time.
2. Sphinx Pose (Salamba Bhujangasana)
Static Hold
A subtle backbend that strengthens the lumbar spine without overloading it. Sphinx pose gently restores the natural curve of the lower back and promotes spinal extension without compression.
- Tip: Engage the lower belly and lightly press the pubic bone into the mat to support the low back while maintaining length through the spine.
3. Low Lunge with Side Bend (Anjaneyasana Variation)
Dynamic or Static
Opening the front of the hips releases tension on the pelvis, improving spinal alignment. Adding a side bend stretches the muscles along the spine, increasing lateral mobility.
- Tip: Keep the hips square and rooted. As you side bend, imagine creating space between each rib, lengthening the side body without collapsing the spine.
4. Supine Twist (Supta Matsyendrasana)
Static Hold
Twists realign the spine by resetting muscular imbalances between the left and right sides. They also decompress the vertebrae and stimulate spinal fluid movement.
- Tip: Focus on lengthening the spine before twisting. Keep both shoulders grounded and use breath to soften deeper into the pose rather than forcing rotation.
Incorporating these postures regularly — paired with pelvic floor awareness — can dramatically improve spinal stability, alignment, and overall resilience.