Contrary to popular belief, there is no "goal" in yoga practice. Newbies believe that they must strain to their maximum flexibility in each and every yoga posture. Not so. Instead, think of maintaining spinal extension so that you do not compress (or injure) the vulnerable neck or low back. Forward-bending, back-bending and twisting poses are ones where beginners can easily overwork -- and hurt themselves. Instead, work slowly and far below your maximum until you are very familiar with the basic poses, which might take a year of weekly practice.
Maintain Spinal Extension in Forward-Bending Yoga Poses
Forward bends provide several benefits, including opening the back of the legs, thereby stretching tight hamstrings. Doing so prevents the low back from being drawn into posterior pelvic tilt or a "tuck." In Paschimottanasana (seated forward bend), practice safe forward bending by sitting on a folded blanket and keeping your legs straight but the knees slightly bent. Hook a long yoga strap around both feet. Holding the ends of the straps in each hand, lift your chest and elongate the spine. Every forward bend is about keeping this length of the spine. Hunching forward is not a good idea as it can compress the neck and low back.
Keep Low Back Long for Safe Back-Bending Poses
Back-bending poses have the same risks to the neck and low back as forward bends do. This is because the spine is most flexible at the cervical (neck) and lumbar (low back) areas. In Setubhandasana (bridge pose), the tendency is to lift the hips up to the ceiling, compressing the low back. Instead, from lying flat on the back, with feet flat and knees bent, lift the hips so that the body forms a "ski slope" shape. Here, point the tailbone away from the back of the neck to lengthen the low back: a much healthier way to back bend. In every back-bending pose, create this length in the lumbar spine.
Lengthen the Spine in Every Twisting Yoga Pose
Twisting postures can be harmful if you do not practice the basic rule of elongating the spine through the crown of the head before moving into the twist. For example, in a seated twist such as Marichyasana III, imagine you have a book on top of your head; lift the book up to grow the spine tall before twisting. Here, sitting on your hips with legs extended straight, set the right foot flat and bend the knee so that it's stacked directly over the ankle. Now, lengthen through the top of the head. Next, bring your right hand behind you onto the floor and bring your left arm over the right knee. The twist is in the upper back between the shoulders, not in the low back.
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