Your spine consists of 24 vertebrae connected by discs, joints and ligaments that enable you to bend and rotate in various yoga poses, or asanas. if you could get a side view of your spine, you'd see its front part as a column of vertebral bodies and discs and its back part a column of arches and processes. While your spine's mobility is determined by the shape of your vertebrae and the thickness of your discs, your spine can move in three dimensions.
Flexion
When you bend forward and touch your toes in Standing Forward Bend, that's flexion. Forward bends improve circulation, refresh your brain, flush out your organs and stretch your leg and back muscles. In flexion, your spinal discs contract in front and expand in back. Yoga poses involving flexion include Downward-Facing Dog, Cat Pose and any forward bends where you reach for your toes. Flexion, the most natural spinal position, emphasizes the primary curve of your thoracic spine. Do Child's Pose to notice how your spinal position resembles that of a fetus.
Extension
Extension is when you stretch upward as your discs expand in front and compress in back. Asanas requiring extension include Cow, Cobra, Bridge, Camel and Wheel, which de-stress, stretch, strengthen and align your spine. Extension emphasizes the secondary curve of your cervical and lumbar spines and tends to create a natural inhalation, according to Leslie Kaminoff, author of "Yoga Anatomy." Practice a few rounds of Cat/Cow Pose to notice the difference between flexion and extension in your spine.
Lateral Flexion
Lateral flexion means bending either to your left or right side, which you do in asanas such as Side Angle, Triangle, Half Moon and Seated Wide-Angle. As you bend to the right, your discs expand on your left side and compress on your right, and vice versa. You're also working your internal and external oblique muscles, promoting balance and building flexibility in your spine.
Axial Rotation
Axial rotations are asymmetrical movements called twists in yoga. You can turn your torso to your left or your right sides. Twisting asanas, which can open your lungs and clear your organs, include Half Spinal Twist, Revolved Triangle and Side Crow. As with lateral flexion, always make sure you twist to both sides during practice.
Axial Extension
The fifth spinal movement, called axial extension, reduces all the natural curves in your spine so you can naturally lengthen upward and expand your breathing. Practice this in Mountain Pose, standing with your feet hip-width apart and your arms relaxed at your sides. Pull your stomach in, lower your tailbone and stretch your spine upward, as if someone were pulling a string on top of your head.
References
- "Yoga Anatomy"; Leslie Kaminoff; 2007
- "Anatomy of Movement"; Blandine Calais-Germain; 1993
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