10 Yoga Poses for Ankylosing Spondylitis Pain Relief

Is Ankylosing Spondylitis Serious?

Ankylosing Spondylitis is a lifestyle-related disorder wherein the vertebrae of the spine start fusing, resulting in reduced flexibility and mobility and also causing extreme pain in the spinal area. If ribs are affected, difficulty in breathing may also be experienced. Yoga and breathing exercises can help overcome the pain and prevent its symptoms. Yoga cannot only manage but also treat ankylosing spondylitis.

10 Yoga Poses for Ankylosing Spondylitis Pain Relief
Crocodile pose


Symptoms of Ankylosing Spondylitis  

  • Fusing of spinal vertebrae
  •  Acute pain in the vertebral column
  • Breathing difficulty
  • Mobility hampers
  • Problems in chest expansion
  • Joints pain

Causes of Ankylosing Spondylitis  

  • Stagnant life
  • Long hours sitting before the computer
  • Stress
  • Faulty lifestyle

 Yoga for ankylosing spondylitis pain relieves. 

Yoga practices enhance spinal flexibility and mobility, thereby preventing the fusing of spinal vertebrae. It also eases the pain of this region and overcomes breathing difficulty. 

1. Crocodile pose

This is the best yoga pose for the health of the spine. It stretches the spinal region soothingly, enhancing its functional capacity. I’d appreciate it if you could know the exact technique.  

2. Cobra pose

If the pose is practised technically right, it helps to make your spine flexible, just like a cobra. I’d like you to please learn how to do it.

3. Spinal Twist Pose

The pose gives 360-degree mobility to the spine. Thus, effective yoga poses for the vertebral column. For technique and more.  

4. Locust pose

The straightforward procedure of it. The pose stretches your entire spine, especially the lower back. Besides spinal strengthening, it also benefits the ovary, testes, and kidneys. The procedure of it.  

5. Monkey spinal twist pose

Markatasana is practised when the spines get stretched or stiff or experience pain while performing exercises. It relieves the spine and helps remove congestion in this area. 

6. Child pose

Child’s pose is a relaxation yoga pose that calms this area’s muscular and neurological components. To get the maximum benefits from it, do this

7. Cat pose

The pose helps to elongate and strengthen the spine. 

8. Seated Forward Bend

A seated Forward Bend gives stretches and tones to the spine and benefits the spinal column’s health and associated nerves. The step-by-step process is provided.  

9. Mountain Pose

The pose teaches the art of walking and standing. It guides how the spine should be and how to care for it. It makes the spine elongated and removes the stiffness. To learn it correctly, follow the page. 

10.Nadi Shodhan or Anulom Vilom pranayama 

It is the best breathing yoga pose and is suitable for the body’s overall health. It also prevents one from many diseases and disorders. The right procedure of Nadi Shodhan pranayama. 


Simple Home Remedies to cure ankylosing spondylitis 

  1. The application of turmeric extract helps to ease pain in the spine. 
  2. Eating Giloy, Dry Ginger, and Ashwagandha also helps reduce joint pain.
  3. Acupressure and Acupuncture play an essential role in pain relief. 
  4. Stretching exercises involve a wide range of motion and are suitable for making the joints flexible. 
  5. Regular walking is also beneficial. 
  6. The application of hot and cold packs eases pain.
  7. A calcium-rich diet, omega-3, vitamin D, low-fat dairy products, dark green leafy vegetables, salmon, tofu, and soy products are suitable for spinal health. 
  8. Swimming, Brisk walking, and cycling are also beneficial. 


  1. Smoking
  2. Stagnant and cold environments 
  3. Injuries 
  4. Limit alcohol
  5. Skip caffeine and beverages

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