Yoga is known to improve flexibility, strength; while helping one de-stress and calm. But, what we tend to forget is the, importance of Spine in Yoga practice. Remember, that our ultimate aim is to sit still in our sadhana (meditation); without discomfort and distractions.

Yoga and the Spine

With all the fancy back bends we see on social media; Our practice is to make the back more flexible and strong. Rather, we should focus on optimal health of the spine. As, we do not need huge ranges of motion or lots of spinal flexibility to be healthy. In fact, in many cases more spinal flexibility can  be unhealthy. (I know of yogis, who got a slip disc in their thoracic and lumbar spine, while trying to do a Deeepp backbend.)

Many of the postures in yoga gently strengthen the muscles in the back and the abdominal muscles. These are essential components of the muscular network of the spine. Thereby, helping the body maintain proper upright posture and movement.

Neutral Spine

A neutral spine is the position where the spine is most relaxed and free of joint tensions.

Due to our lifestyle changes; a chronically poor posture can also feel relaxed. But there may be a lot of stress seeping into the connective tissues because the muscles have lost their tone. When the muscles are weak, the fascia has to do the job of the muscles.  This, puts unnecessary stress on the spine, which will show up sooner or later.

Two Rules of Spinal movement

1. When the spine is bearing a load, keep it as close to neutral as possible, That is, stiffen it and limit its movement.

Example: In king pigeon, the spine is bearing a lot of load. So, keep the spine neutral and stable. Or, you will end up with acute pain or injuries.

2. To enhance range of motion, unload the spine. That is, keep it relaxed, let it move freely.

Example: While doing a spinal twist, extend the spine and let it loose to improve the range of motion.

Finally

The nervous system uses the spine to transmit electrical impulses resulting in feelings of sensation. So, keep your spine healthy and stable.

There are the major five chakras or energy centers along the spine. So, extend the spine to keep prana flowing.

Remember, if your spine is not working correctly, problems can manifest from head to toe. So, focus of the spine’s overall health; not just its’ range of motion. 

Iti Jain

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