6 Yoga Poses to Fix Kyphosis Effectively

6 Yoga Poses to Fix Kyphosis

6 Yoga Poses to Fix Kyphosis

Kyphosis is a condition resulting from the disorder of the spine

This kyphosis results due to an excessive outward curve of the spine

This condition results in an abnormal rounding of the upper back.

Here are the 6 Yoga Poses

  1. Bow Pose
  2. Garland Pose
  3. Cow Pose
  4. Cat Pose
  5. Camel Pose
  6. Bridge Pose

Here is the video to help you understand the step by step procedure to practice these 6 Yoga poses to manage Kyphosis

Bow Pose

How to do Bow Pose

Here is the step by step instructions on how to do Bow Pose

Step 1

  • With supine position on the floor, set your feet on the floor.
  • Then bend your knees
  • Draw your heels as close to the sitting bones.
  • Now, Bend your elbows and try to spread your palms on the floor just beside your head
  • Your forearms must be perpendicular to the floor
  • Your fingers need to be in a position pointing toward your shoulders.

Garland Pose

How to do Garland Pose

Step 1

Squat with your feet as close together as possible.

Step 2

Stretch your thighs slightly wider than your torso.

Lean your torso forward and exhale

Fit torso snugly between your thighs

Step 3

Press your elbows against your inner knees,

Get close your palms together in Anjali Mudra (Salutation Seal)

Now resist the knees into the elbows

This will especially helpful to lengthen your front torso

Step 4

Press your inner thighs.

Stretch your arms forward, then swing your arms out to the sides and notch your shins into your armpits.

Now press your finger tips to the floor, or reach around the outside of your ankles and clasp your back heels.

Step 5

Stay in this position for around 20 seconds to 1 minute, then keep your knees straight inhale and stand into Uttanasana.

Cow Pose

How to do Cow Pose

  1. Begin in Tabletop with your hips directly over your knees and your hands slightly ahead of your shoulders, shoulder-distance apart. Your wrist creases should be parallel to the front of your mat.
  2. Press down firmly through your hands.
  3. Inhale and arch your back by lowering your belly, lifting your chin and sternum, and broadening your collarbones.
  4. Keep the back of your neck long and your core slightly toned to find more movement in the mid and upper back.
  5. To release the pose, return to a neutral spine.

Cat Pose, also known as Marjaryasana in Sanskrit, is a popular yoga pose that helps to stretch and strengthen the spine, release tension in the back, and promote flexibility. Here’s how to do Cat Pose:

  1. Start on your hands and knees, aligning your wrists under your shoulders and your knees under your hips. Your fingers should be spread wide, and your palms should be pressing firmly into the ground.
  2. Inhale deeply and engage your core muscles.
  3. As you exhale, round your spine upward like a cat, tucking your chin toward your chest. Imagine pulling your belly button toward your spine. This is the beginning of the Cat Pose.
  4. Continue to exhale and arch your back even more, allowing your head to drop toward the floor. Let your shoulder blades separate and push up toward the ceiling.
  5. Hold this rounded position for a few seconds, feeling the stretch along your spine.
  6. Inhale and slowly release the pose by tilting your pelvis forward, lifting your sitting bones, and allowing your back to naturally come into a neutral position.
  7. Repeat the sequence, moving fluidly with your breath. As you exhale, round your back into the cat-like position, and as you inhale, release the pose and come back to a neutral spine.
  8. Continue this flow for several rounds, allowing your movements to be smooth and synchronized with your breath.


  • Keep your movements slow and controlled, focusing on the sensation in your spine.
  • Pay attention to your breath, inhaling deeply as you release the pose and exhaling fully as you round your back.
  • Feel free to modify the pose by using props like a folded blanket under your knees for added support or padding for your hands if needed.

Cat Pose is often paired with Cow Pose (Bitilasana) in a flowing sequence, where you alternate between rounding and arching your back. This combination of Cat-Cow Pose helps to increase spinal mobility and warm up the body for other yoga postures.

As with any yoga pose, listen to your body and modify the pose if needed. If you have any specific health concerns or injuries, it is advisable to consult a qualified yoga instructor for personalized guidance and modifications.


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