Lower Back Exercise – Yoga Spinal Twists

Yoga for Lower Back and Spine

Lower Back Stretches

Veteran yogis know that as soon as we start to mention lower back exercises or spinal workouts, we are entering the domain of kundalini shakti.  This is because kundalini energy resides as pure potential at the base of the spine, and exercises which target this lower back region, inevitably tend to stimulate this latent energy, often causing her to stir and awaken.  Kundalini Yoga Spinal Twists is no different.

In fact, much of the design of this exercise is to stimulate kundalini at the base of the spine, so along with helping you stretch your lower back, this exercise will also help you with realizing your full human potential.  As I have mentioned before, doing spinal warm-ups is very key before doing any yoga sets, as this not only helps prevent injuries, but also helps to prepare the spine for the conduction of energy throughout the important regions of the body.  The Spinal Warm-up Series is the best set to get your entire back ready for more vigorous yoga, and Yoga Spinal Twists demonstrated here in this article, can be used to substitute for the spinal twists which are given with the Spinal Warm-up Series.  Using this variation of Spinal Twists can help you add variety to your workout and also, this version has some different benefits than the original as well.

Some of the important aspects of Yoga Spinal Twists are the hand position and the breathing that accompanies this exercise, so be sure to pay special attention to these two parts.  This exercise will be part of the following 2 free online e-books here on Mastery of Meditation and Yoga: Free Hatha Yoga Poses and Online Kundalini Yoga Exercises, where you will find a large collection of other yoga poses and exercises, fully illustrated and detailed.

Please also follow the guidelines on how to practice yoga, which I have detailed in the following 2 articles, Beginner’s Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice.

Yoga Spinal Twists for Stretching Lower Back


Illustration #1 Starting Position for Yoga Spinal Twists


Illustration #2 Lower Back Stretch Left


Illustration #3 Lower Back Stretch Right

lower back exercise

Yoga Spinal Twists for Stretching Lower Back:

a. Instructions for Yoga Spinal Twists: 

  • Sit in easy pose (legs crossed).  You can see I am using a cushion in the illustrations above and sitting in Burmese Style (one leg in front of the other).
  • Extend both arms behind you, interlace your fingers and pull your hands away from your lower back, as I have demonstrated in illustration #1.
  • Close you eyes and concentrate on the base of your spine.
  • Inhale through the nose as you twist to the left.  Then exhale through the nose as you twist right.
  • Start slowly and allow the back muscles to get limber and warmed up before picking up your pace.
  • Continue at a smooth, steady pace for the duration of the exercise.

b. Duration for Yoga Spinal Twists: 1-5 mins

c. Benefits of Yoga Spinal Twists:  

  • Excellent for stretching your lumbar spine and lower back region.
  • Strengthens your lower back muscles.
  • Stimulates Kundalini Shakti (Energy) at the base of the spine.
  • Stretches your shoulder and arms.
  • Improves your respiratory system.
  • Helps balance your energies and creates internal harmony.
  • Good for your digestive system.

d. Practice Tips for Yoga Spinal Twists:

  • Take a break in between in you start to feel dizzy or tired, then start again once ready.
  • Great exercise to use in the beginning of any set to stretch and warm-up the lower back and spine.
  • If you have back problems, twist slowly and don’t over strain.  As your back heals you can pick up the intensity.

Another great exercise that I would like to mention for helping to stretch your lower back and spine is Cobra Pose for Healthy Back.

Article Series - Free Online Illustrated Kundalini Yoga Poses & Exercises

  1. Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book
  2. Illustrated Kundalini Yoga Stretch Pose for Core Abdominal Power
  3. Illustrated Kundalini Yoga Eagle Pose for Powerful Aura
  4. Illustrated Yoga Archer Pose for Building Confidence and Self-Esteem
  5. Illustrated Kundalini Yoga Camel Pose for Optimal Health and Wellbeing
  6. Kundalini Yoga Chair Pose for Sexual Health
  7. Root Chakra Cleansing via Kundalini Yoga Crow Pose
  8. Terrific Yoga Cobra Pose for Healthy Back & More
  9. Kundalini Yoga Frog Pose for Eternally Toned Legs
  10. Best Yoga Asana for Meditation
  11. Beginner's Kundalini Yoga Exercise for Emotional Health
  12. Kundalini Yoga Exercise for Overcoming Deep Seated Fears
  13. Kundalini Yoga Jesus Pose for Inner Strength & Sacrifice
  14. Basic Yoga Poses for Balance
  15. Powerful Yoga to Cleanse & Detox Your Body
  16. Yoga Plank Pose for Arms & Upper Body Strength
  17. Excellent Kundalini Yoga Exercise to Improve Flexibility, Reproduction & Digestion
  18. Best Relaxation Technique & Stress Relief Exercise
  19. Tantra Yoga Practice | Tantric Yoga Technique for Sexual Mastery
  20. Simple Yoga for Upper Body Training
  21. Tough Power Yoga Pose - Not for Beginners
  22. Best Yoga Exercise to Get Firm Toned Abs
  23. Yoga Exercise to Tone Thighs and Buttocks
  24. Lower Back Exercise - Yoga Spinal Twists
  25. Yogic Technique to Power and Cleanse Your Aura
  26. Advanced Tantric Yoga Exercise Video | Triple Lock
  27. White Tantra Yoga Position for Sexual Potency
  28. Excellent Kundalini Yoga Shoulder Exercise
  29. Anger Management Quick Fix Yoga Technique
  30. Dynamic Yoga Situps for a Fast Ab Workout
  31. More Free Yoga Postures | Yoga Bridge Pose for Strengthening Back
  32. Pure Yoga Technique to Train Abs
  33. Powerful Yoga Ab Crunches to Get Toned Six Pack Abs
  34. Terrific Post Natal Yoga Exercise for Weight Loss and Toning
  35. Excellent Thigh Workout from Yoga
  36. More Easy Yoga Exercises - Simple Yoga Twists


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22 Responses to “Lower Back Exercise – Yoga Spinal Twists”

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  1. 22
    Lisa Says:

    opens up the Shakti energy and warms base of spine while stretching and strengthening the back and arms.

  2. 21
    Asley Hudelson Says:

    Everything is very open with a precise clarification of the issues. It was truly informative. Your site is useful. Thank you for sharing!

  3. 20
    Awaken Kundalini with Yoga Spinal Twists | Higher Density Blog Says:

    [...] Full free article detailing how to do this Yoga Exercise to awaken Kundalini Shakti and help her rise can be found here – http://anmolmehta.com/blog/2009/08/27…. [...]

  4. 19
    Top Yoga Poses with Pictures for Daily Practice Says:

    [...] are some aspects that this workout does not cover.  An example of such additions, would be adding Spinal Twists for the Lower Back, Frog Pose for Toned Legs or any of the exercises from the Simple Yoga for Upper Body Training [...]

  5. 18
    Carl Says:

    For me Yoga is the safest form of exercise and more effective. Not only physically but mentally as well. This exercise is great for those people working the whole day sitting.

  6. 17
    Excellent Office Yoga Exercise for Back Pain Says:

    [...] Yoga Spinal Twists for Your Lower Back (These are actually ok for the office as well). [...]

  7. 16
    Best Yoga for Stress Relief Poses Says:

    [...] After completing the 2 poses above, sit up in easy pose and do the Yoga Spinal Twists.  These are not just good for promoting relaxation, but will also help you back, spine and help you tone your abs.  You will find the details for this exercise in the article, Lower Back Exercise – Yoga Spinal Twists.   [...]

  8. 15
    vancouver electrician Says:

    My fiance keeps having lower back pains and he refuses to have it checked by the doctor. Which brings to the question: Why are men so stubborn?! Haha, kidding. :-p I’ve bookmarked this page so I can let him read it later! Thanks!

  9. 14
    Siri Vedya Singh Says:

    This exercise is also known as Vayu Manthna Kriya and it’s very regenerating but also tough if you are not flexible. It is said that this exercise will make you young and beautiful and also to banish all negativity. :)

    Sat Nam

  10. 13
    Classical Hatha Yoga Asana - Locust Pose Says:

    [...] Spinal Twists for the Lower Back [...]

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