The Essential Spinal Movements

            I'd like to outline the basic spinal movements that should occur for a well-rounded and balanced yoga session.  My hope is that you will understand the main focus of poses and then be able to translate that information into a home practice, or give you a reference point for evaluating any yoga class you attend.  

The yoga pose's main anatomical focus is on the spine and how it should be moved to keep it supple, healthy and flexible.  When your spine is optimally aligned; your nervous system runs smoothly and efficiently.  In turn, so will the all other systems connected to it.  (This is also the basic premise of chiropractic medicine.)  There are 4 ways to move the spine out of "neutral" in yoga poses.  They are:  flexion, extension, lateral extension, and spinal rotation.  These movements assist the spine to release tension and make it more at ease in neutral by taking the spine into a specific bias and then releasing it.  Neutral spine is where you should be throughout your day.  And in a yoga class, you should find yourself returning to neutral spine repeatedly in between other spinal movements. 

  

In addition to the spinal movements, there should also be a focus on opening shoulder and hip joints to increase our mobility and, consequently, our access to the spine.  Here are  descriptions of each of the spinal movements and examples of poses that fit under that category.

Flexion:  lengthening the posterior (or back) of the spine

cat pose

forward bend

child's pose

Extension:  lengthening the anterior (or front) of the spine

cow pose

lifting heart while reaching back in sun salutation

cobra 

bridge pose

Lateral Extension: lengthening the spine to the left/right sides

extended side reach from easy pose

triangle pose

willow

Spinal Rotation:  lengthening the spine while rotating the thoracic area

seated spinal twist 

reclined spinal twist (with one bent knee brought across body)

** Please note that Tadasana and Downward Facing dog are not included in any of those categories; as they are considered "neutral spine" when done properly.  The term neutral refers to the fact the front and back of the spine are equal in length. The neutrality of these poses is exactly why they are performed so many times within a class. 

I hope this information helps guide your own practice and understanding of yoga.  If you ever have questions or need more detail, please don't hesitate to ask!

Namaste~   

Tammie