The spine is a marvelous structure that houses the nervous system. How can yoga care for the spine? What movement contributes to the spine's flexibility?
Let's identify the 3 segments in the vertebrae: the neck, the mid-back and the lower back. These areas can be weakened or damaged due to sports accidents, automobile collisions, bad posture, falls, carrying heavy handbags or backpacks daily, and even emotional stress. They can be improved with yoga.
Movement
The spine moves forward, backward, to the right and left side, it can lengthen upwards, be compressed, and can rotate. Yoga encourages lengthening and movement of the spine in all directions in one session.
Neck - Place your hand on your head touching lightly, then press up into the hand keeping the chin parallel to the floor. Feel how more space is created in the vertebrae as you lengthen up. Drop the chin to the chest as you exhale, raise the head up and back as you inhale. When the cervical spine is lengthened, there is freedom to turn the neck. Moving the neck with this awareness is an essential part of a safe yoga practice.
Chest - Flexing and extending the thoracic spine with the breath energizes the mind. Practiced in a sitting position, the forward movement of the chest on the inhale stretches the muscles in the upper chest,and strengthens the ones in the back. Rounding the shoulders separating the scapulae on the exhale reduces pain and tension in the upper back. Try this movement daily for 1-5 minutes for a better mood and to increase and maintain flexibility in the upper back. This movement is part of warm ups in yoga and can be practiced standing.
Lower Back - Unlike the thoracic spine that is reinforced by the ribs, the lumbar spine is without any supporting bony structure. Lying on the floor is one way to provide support while moving the low back forward and back to release tension. Pelvic tilts are performed regularly in yoga, and of course always with the breath. The movement stretches the muscles of the low back and strengthens the abdomen. Be careful not to over arch while practicing low back exercises.
The twist was once a popular dance. Understanding the range of motion for each segment of the spine is crucial when practicing twists in yoga. The neck has more rotation and the low back the least.
Know your spine and how to move with relaxed alertness in all situations.
And now, I'd like to invite you to claim your free download of guided relaxation when you visit http://www.yogatogo.com/
Heather Greaves helps those interested in natural healing learn about therapeutic yoga even though their yoga teacher is a book. "To learn more about something, teach it." Since 2005 this Yoga Therapist and owner of Body Therapies Yoga Training has been training teachers in a certified yoga teacher training program.
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