Aligning the Spine: Yoga Asanas for Kyphosis Lordosis

Here are some accessible suggestions to address the challenges posed by Kyphosis Lordosis sometimes known as ‘text neck’

Link to YouTube clip 🤸🏾‍♀️

Understanding Kyphosis Lordosis:
Kyphosis, the exaggerated rounding of the upper back, coupled with Lordosis, the inward curve of the lower back, can create a spinal flow that needs a harmonious counterbalance. Let’s explore some yoga asanas that specifically target these areas, promoting flexibility, strength, and alignment.

  1. Tadasana (Mountain Pose):
  • Anatomical Focus: Activates the muscles along the spine, promoting alignment from the base to the crown.
  • Benefits: Strengthens the core and elongates the spine, fostering a sense of grounding and improved posture.
  1. Adho Mukha Svanasana (Downward-Facing Dog):
  • Anatomical Focus: Stretches and strengthens the entire spine, particularly the lower back and shoulders.
  • Benefits: Encourages lengthening of the spine, reduces tension in the back muscles, and promotes a gentle inversion for spinal decompression.
  1. Bhujangasana (Cobra Pose):
  • Anatomical Focus: Targets the muscles of the upper back, opening the chest and extending the thoracic spine.
  • Benefits: Strengthens the back muscles, counteracts the rounding of the upper back, and stimulates abdominal organs for improved digestion.
  1. Ustrasana (Camel Pose):
  • Anatomical Focus: Stretches the entire front body, opening the chest and engaging the muscles along the spine.
  • Benefits: Helps in correcting the lordotic curve, strengthens the lower back, and improves spinal flexibility.
  1. Marjarasana (Cat-Cow Pose):
  • Anatomical Focus: Promotes dynamic movement of the spine, flexing and extending between each position.
  • Benefits: Enhances the flexibility of the spine, particularly in the thoracic and lumbar regions, and encourages awareness of spinal movement.
  1. Setu Bandhasana (Bridge Pose):
  • Anatomical Focus: Engages the muscles of the lower back, glutes, and hamstrings.
  • Benefits: Strengthens the lower back, opens the chest, and supports the natural curvature of the spine.


Pay attention to your body’s cues and gradually increase the duration and intensity of each asana over time.

Stand tall and keep moving for a happy, healthy aligned spine.