If your spine could text you, chances are it would send a lot of passive-aggressive emojis. Hours hunched over laptops, scrolling on phones, and marathon desk sessions don’t just add to your to-do list, they add layers of tension in your shoulders, traps, and upper back. The result? Headaches, stiff necks, and a spine that feels more like a question mark than an exclamation point.
The good news: realignment doesn’t need an expensive massage or a weekend retreat. It needs just 10 minutes. In this short but powerful session, Anvita Dixit, founder of Yogic Gurukul, guides us through a series of asanas designed to reset the spine, release deep-seated tension, and remind your body what “upright” actually feels like.
Why Spinal Realignment Matters
We often treat back pain and shoulder stiffness as inevitable side effects of modern life. But as Anvita explains, “Most of the tension we carry in our spine and shoulders builds up quietly, until one day it demands attention.” Yoga provides a way to not just stretch muscles, but also release the nervous system, create more space between the vertebrae, and restore energy flow.
Think of this 10-minute practice less like a quick fix, and more like a daily stress release for your spine. Done consistently, it’ll fortify your back and how it holds through the day.
The Poses That Reset Everything
Anvita’s sequence in this video focuses on four approachable but highly effective asanas. Here’s how each one helps:
1. Trikonasana (Triangle Pose)
Standing tall and reaching wide, Trikonasana is all about lengthening through the spine while opening up the shoulders. It creates space in the thoracic region (upper back) where most of us are perpetually hunched. The cue to “imagine you’re leaning against a wall” is key — it encourages correct alignment and prevents collapsing into the pose.
As Anvita notes: “In the beginning this may feel challenging, but it’s about consistency. Every day you go a little deeper, your shoulders round out, and your spine lengthens naturally.”
2. Vakrasana (Simple Spinal Twist)
This seated twist is deceptively simple, but it’s a release valve for pent-up tension in the traps and spine. You’ll feel the stretch run through the entire back, with the added benefit of improving spinal mobility.
It’s not just about the physical twist. Twisting asanas stimulate the nervous system and digestive organs, a literal “wringing out” of stress and stagnation.
3. Paschimottanasana (Seated Forward Fold)
Forward folds remind us that yoga isn’t always about powering through, sometimes it’s about surrender. Paschimottanasana encourages the spine to soften and lengthen with gravity, releasing the lower back while calming the mind.
“Don’t rush it,” Anvita emphasizes. “You don’t have to touch your toes on day one. Trust your body. It’s here to support you if you give it time.”
4. Uttana Shishosana (Puppy Pose)
Think of this as Child’s Pose’s underrated cousin. By extending the arms forward while keeping hips lifted, you target frozen shoulders and tension in the upper spine. The subtle detail of keeping shoulders away from the ears prevents compression and makes this posture deeply freeing.
Anvita calls it “a posture that feels like surrendering into the ground beneath you,” perfect for melting away stress after a long day.
10 Minutes, Infinite Benefits
This isn’t about becoming a pretzel or mastering extreme flexibility. It’s about giving your spine the attention it quietly craves. Ten minutes of mindful movement can mean fewer headaches, less stiffness, and a posture that doesn’t betray your screen time.
Anvita suggests practicing the sequence as a whole when possible, but even one asana at a time can create noticeable release. Morning, midday, or just before bed — the routine adapts to you.
So, the next time your back feels like it’s staging a protest, step onto the mat. Your spine will thank you, no emojis needed.
