How To Get Rid Of Hunchback Or Kyphosis With 5 Yoga Poses

Yoga is multi-functional, and by doing yoga, you can enjoy the many benefits that come from it.

Do you want to lose those extra pounds before the summer? Then do yoga.

Do you feel that you are under a big stress? Do not hesitate, do yoga.

Yoga is amazing for your body, but it is also very beneficial for the health of your back. Doing yoga on a regular basis can help you treat the chronic pain when it comes to your back.

In addition, that will not only help with your back, but it will also help to strengthen your body and become more resistant to injury.

In fact, yoga is so powerful that it might help reverse a hunchback. This condition of having a hunchback is also called kyphosis.

This occurs when your spine bows downwards and in turn happens the creation of a slouching posture.

The example that yoga can help in case of kyphosis is a woman from Orangeburg, New York called Anne Pesce. She became very famous after she managed to reverse her hunchback at the age of 85. Her secret was yoga with her instructor.

With the help of her instructor the 85 years old, Anne managed to obtain her straight spine back.

5 Yoga Poses That Help Eliminate Your Hunchback

1. Child’s Pose

The child’s pose and also called Balasana is a pose that is restorative.

With this pose, you can stretch out your pelvis, back, legs and shoulders. This yoga pose is great for your spine.

How To Do It

The first thing you need to do is to kneel on the floor. Then you need to separate the knees while moving your hands forward slightly, remember to extend your arms good.

Extend them in front of you. While you do that at the same time you need to lower the torso between the thighs.

Remember to lengthen the tailbone and stretch the neck forward.

2. Downward Facing Dog Pose

This yoga pose is also called Adho Mukha Svanasana. It is a classic pose that helps stretch the entire body.

In addition, it contributes to strengthen your muscles that support the spine, which makes this pose perfect in case you have kyphosis.

How To Do This Pose

The first thing you need to do is to start on all fours. Bear in mind to keep your hands and shoulders width apart.

Then you need to lift the pelvis toward your ceiling. And at the same time, your heels should be toward the floor.

It doesn’t matter if they aren’t as flat at the beginning.

The best way to find out if you are doing this pose properly is to remember that your body should look like the V shape, but upside down.

With this pose, you will engage the muscles of your thighs and abs.

3. Cat Cow Pose

This pose is also known as Chakravakasana. And this pose is well known that helps stretch the muscles on your back.

It is very important to do this yoga pose very slow because it involves particular movement.

In case you have a severe hunchback you should be very careful because it might lead to some type of injury.

Remember that you can only perform this pose with the help of a professional, i.e. medical professional.

How To Perform This Pose

Start on all fours. Then by arching the back, slowly go into the cat pose. You need to hang down your head.

After that, by scooping down the spine move in the cow pose. Lift up the head and remember to extend the neck.

Gently and slowly press the shoulder blades towards each other.

4. Cobra Pose

The cobra pose is also called Bhujangasana, and this pose will help you to bend the upper back. In case you have a hunchback, remember to perform this pose very carefully and slowly.

If you can not fully perform it, do not force yourself. With the help of an instructor you can manage to master this pose, but for that, you will need time.

How To Do The Cobra Pose

Start by lying on the stomach. You need to extend the legs back and place the top of the feet on the floor.

Beneath the shoulders, you need to place the hands on the floor. Remember to keep your elbows in.

Then what you need to do is to press your pelvis and your thighs into the floor, while lifting the chest up. Bear in mind to bend the shoulder blades towards each other.

Note: Your pelvis should stay on the floor the entire time while you perform this yoga pose.

5. Knee To Ankle Pose

Knee to ankle pose is also known as Agnistambhasana and fire log pose. You can this pose in a chair, which means that is a seated pose.

This pose is good in case you have a hip pain. The hip pain is known to be a symptom that is very common for the hunchback.

In addition, this will be a good stretch for your body, and you will feel better.

How To Do This Yoga Pose

The first thing you need to do is to take a chair and sit up straight. Second thing you need to do is to carefully put the left ankle on the top of your knee and flex your feet.

If you want to do that on the floor, you need to sit in a position where your legs are crossed. To do this pose properly, remember to make sure that your ankle, the right one, is parallel with your mat.

Next thing you need to do is to place the other ankle, the left one on the top of your right knee.

Bear in mind to have parallel shins and to flex your feet. After you have finished on one side, you can repeat this pose on the other side.


It is very crucial to stay safe. Before you start with any of these yoga poses above-mentioned you need to consult your doctor.

And even if your doctor approves, you should consider doing this poses with back care yoga instructor or with a physical therapist.

You might also need a supportive sling, in many cases that is a must.

It is typical for yoga poses for every position to last at least 5-10 breaths. Remember to exhale and inhale, that is the crucial part when it comes to yoga.

If you are someone that has a hunchback, the time of the yoga poses might need to be shorter than usual. The best thing for you to do is to consult with a yoga instructor.

Yoga is multi-functional, and by doing yoga, you can enjoy the many benefits that come from it.

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