Yoga Spinal Twists

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.

Yoga Spinal Twists

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.

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21 replies
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  1. Carl
    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.

  2. vancouver electrician
    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!

  3. Siri Vedya Singh
    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

  4. austin
    austin says:

    you are truly generous with your knowledge and hence a true guru ,very hard to find these days ,each one of us visitingt your site wishes you all the happiness ,goodness u so rightly deserveand may u get back in multifold what u are distributing…

  5. workoutsondemand
    workoutsondemand says:

    Thanks for giving us such a lot information on removing back pains. I had back pain since last 2 years but by doing these exercise now i am feeling much better and feels energized… Thanks a lot

  6. Debra
    Debra says:

    Thanks Anmol. This is a very timely article for me as I have been experiencing lower back stress and very recently made an appointment to meet with a PT about this. I will try your Yoga Spinal Twists gently and observe how my back responds. Should I expect to feel a bit worse before gradually feeling better?

    Best, Debra


Trackbacks & Pingbacks

  1. […] Full free article detailing how to do this Yoga Exercise to awaken Kundalini Shakti and help her rise can be found here – . […]

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

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