Understanding the Movements of the Spine in Ashtanga Yoga

Ashtanga yoga is a dynamic and challenging practice that requires a deep understanding of the movements of the spine. In this blog post, we will explore the six directions of spinal movement and how they inform our practice. We will also discuss the importance of spinal alignment and how to apply this knowledge to different categories of asana.

The Six Directions of Spinal Movement

A balanced yoga practice should move the spine in each of its six directions:

Forward Bend
Backbend
Side Bend to the Left
Side Bend to the Right
Twist to the Left
Twist to the Right

It’s important to include each of these movements in our practice to maintain a healthy and flexible spine. In addition to these six movements, the categories of spinal extension and inversion are also essential for a well-rounded practice.

Flexion and Extension as Defined by Spinal Curves

Flexion is an increase in the primary spinal curves and a decrease in the secondary spinal curves. A simple way to identify all the primary curves is to notice all the parts of the body that contact the floor in Savasana, or corpse pose: the curve of the back of the head, the upper back, the sacrum, the backs of the thighs, the calves, and the heels. Consequently, the secondary curves are present in all the body parts that are off the floor in this position: the cervical and lumbar spine, the backs of the knees, and the space posterior to the Achilles tendons.

On the other hand, extension is an increase in the secondary curves and a decrease in the primary curves. It’s important to maintain a balance between these two movements to avoid injury and maintain a healthy spine.

Forward Bending

Forward bending is an essential movement for a healthy spine. In seated forward bends, start by sitting upright instead of sitting back on the sit bones. Assess your pelvic neutrality with the sacrum tilted slightly forward. Consciously lengthen your spine to maintain the natural curves of the spine. Forward bends should begin with an anterior tilt of the pelvis, but allow the pelvis to move into posterior tilt. A great pose to practice this movement is Uttanasana (Standing Forward Bend).

Backbending

Backbending is another essential movement for a healthy spine. However, it’s important to watch out for compensations in the neck or low back due to tightness in the upper back. To keep the pelvis stable, slightly scoop the tailbone down and forward in Tadasana. But in backbending, allow for nutation (the lifting of the tailbone) to happen naturally. A great pose to practice backbending is Bhujangasana (Cobra Pose).

Lateral or Side Bending

In lateral or side bending, it’s important to keep the pelvis and sacrum moving together to distribute the forces evenly in the disks. A great pose to practice this is Parighasana (Gate Pose).

Twisting

Twisting is an excellent way to release tension in the spine and improve mobility. However, it’s important to maintain a neutral pelvis and lengthen the spine before adding the twist. A great pose to practice twisting is Marichyasana C.

Compression

Compression can be desirable in some poses, but it’s important to listen to your body and know when to back off if it’s too much. Don’t push yourself into a pose just because you think it looks cool on Instagram. Compression can be beneficial in poses like Marichyasana D or Garbha Pindasana.

Spinal Alignment

Maintaining proper spinal alignment is crucial in all poses to avoid injury and maintain a healthy spine. It’s important to maintain natural curves of the spine in all poses and watch out for over-arching or rounding. Remember, it’s not about how deep you can go into a pose, it’s about finding the balance between effort and ease.

Conclusion

In conclusion, understanding the movements of the spine is essential for a healthy and well-rounded yoga practice. By including each of the six directions of spinal movement and maintaining proper spinal alignment, we can avoid injury and improve our overall health and well-being. So, next time you step onto your mat, take a moment to appreciate your spine and move it in all its six directions. Happy practicing!