5 Yoga Moves To Get Rid Of Hunchback Or Kyphosis

Yoga Moves To Get Rid Of Hunchback Or Kyphosis

There are endless benefits to yoga. Feeling stressed? Do yoga. Want to lose weight? Do yoga! It will transform the body.

Yoga is also amazing for back health. A regular practice can treat chronic lower back pain. Plus, it’ll make you stronger, giving you protection from injury.1


In fact, yoga may reverse a hunchback. This condition is known as kyphosis. It happens when the spine bows downward, creating a slouching posture.2

Just take a look at an example of Anne Pesce of Orangeburg, New York. At 85 years old, she made headlines after reversing her hunchback. Her secret? Yoga! With the help of an instructor, Pesce stretched her way to a straighter spine.


You can also make it happen. To get rid of a hunchback, check out these five poses.

How To Get Rid Of Hunchback Or Kyphosis With Yoga?

1. Downward Facing Dog Pose

Downward Facing Dog Pose Strengthens Muscles Supporting Back


No routine would be complete without the downward facing dog pose or Adho Mukha Svanasana. This classic pose will stretch your entire body. It also strengthens the muscles that support the spine, making it perfect for a hunchback.

  • Start on all fours with your hands shoulder-width apart. Press up and lift your pelvis toward the ceiling. Reach your heels toward the floor. It’s OK if they aren’t completely flat.
  • Your body should form an upside down “V” shape. Engage your abs and thigh muscles.

2. Cobra Pose

Cobra Pose Helps Bend The Back


Cobra pose or Bhujangasana will bend your upper back. But if you have a hunchback, you need to do this slowly. Never force it. An instructor can help you master the cobra pose over time.

  • Lie down on your stomach. Extend your legs back, placing the tops of your feet on the floor. Place your hands on the floor beneath your shoulders. Keep the elbows in.
  • Press the thighs and pelvis into the floor. Lift your chest up and bend your shoulder blades toward each other. The pelvis should be on the floor the entire time.

3. Knee To Ankle Pose

Knee To Ankle Pose Is Good For Hip Pain


Knee to ankle pose can be done in a chair. It’s also known as fire log pose or Agnistambhasana. This seated pose is great for hip pain – a common symptom of hunchback. You’ll also get a nice stretch!

  • Sit straight up in a chair. Carefully, stack the left ankle on top of your knee. Flex both feet.
  • To do it on the floor, sit in a cross-legged position. Move your right ankle to be parallel with the front of the mat. Place your left ankle on top of the right knee. Your shins should be parallel and your feet flexed.
  • After holding this pose on one side, repeat on the other.

4. Cat Cow Pose

Cat Cow Pose Stretches Back Muscles


Cat-cow pose or Chakravakasana will stretch your back muscles. But since it involves movement, it’s vital to take it slow. There’s a greater risk for injury with severe hunchbacks. Do this pose only with the help of a medical professional.

  • Begin on all fours with a neutral spine. Go into cat pose by arching your back. Hang your head down.
  • Move into cow pose by scooping your spine down. Lift your head up, and extend your neck. Gently press your shoulder blades toward each other.

5. Child’s Pose

Child's Pose Stretches Back, Shoulders, Legs, And Pelvis


Child’s pose or Balasana is a restorative pose. It’ll stretch out your back, shoulders, legs, and pelvis. Your spine will love this one.

  • Kneel down on the floor. Separate your knees slightly. Move your hands forward, extending your arms in front of you.
  • At the same time, lower your torso in between your thighs. Lengthen your tailbone and stretch your neck forward.

Word Of Caution

Safety is important. Never do these moves without an OK from your doctor. You might also need to work with a physical therapist or a back care yoga instructor. In some cases, a supportive sling may be necessary.

Typically, each position should be held for 5 to 10 breaths. Inhaling and exhaling is crucial. However, if you have a hunchback, this might need to be shortened. A yoga instructor can help.