The importance of the spine in yoga

In the next block of Thursday yoga classes, I’m focusing on the movements of the spine. There’s so much to share about the spine!

In this blog post, I’ll cover:

• The anatomy of the spine

• Five movements of the spine

• Energy and the spine

• An inspirational story

If you're wondering why there's a cat as the cover - cats have more vertebrae than humans and are very well known for their spinal flexibility! In yoga, we can take inspiration from cats.

Look at a cat. The master of stretching and a master of relaxation.

Iyengar, (Light on Life)

Some day I will write a whole blog post on cats and yoga, but, for now, let's talk about the human spine!

The anatomy of the spine

Vertebrae

Most adults usually have 26 bones in the spine, including the 24 individual vertebrae, sacrum and coccyx. There is some variation - around 10% of people have an extra one and 10% have one less than average (according to my yoga teacher training!) At birth we have 33 - they fuse together as we grow older.

There are cushioned discs between the vertebrae, mostly made of water, so it's important to stay hydrated for a flexible spine.

Nervous system

Within the hollow of the vertebrae, the spinal cord is a kind of highway for the nerves to carry messages between the brain and the rest of the body. These messages include sensory information and movement.

Curves

Viewing the spine from the side, it forms a series of curves.

The neck (cervical) curves back, the upper-mid back (thoracic) curves forwards, the lower back (lumbar) curves back, and the tailbone/sacral curves forward. This curve allows for shock absorption, and is natural.

However, in yoga, often we attempt to find length and spaciousness in the spine, so that these curves are less pronounced - unless we are in a pose like a back bend or forward fold where we are exploring the depth of these curves.

Five movements of the spine

1. Side bends (left and right)

2. Rotation (left and right)

3. Extension

4. Back bends

5. Forward folds

I make sure to include every one of these movements in every single yoga class to make sure the spine is always helped towards alignment.

I’ve heard different things from different sources on movements of the spine that reduce if they aren’t used. From one source I heard twisting/rotation is what is most commonly lost with age. From another, I heard it’s back bends.

Having a spine that feels easy and fluid to move is something I’d love to keep throughout my whole life, so I’m keeping my spine moving through my yoga practice.

Energy and the spine

For those interested in the energy side of the spine, I’ll break it down here. If you find metaphysics a bit perturbing, please skip this part!

I’ve been in that place before, where this stuff would have made me feel rather uncomfortable. I’d rather not make anyone feel uncomfortable! It’s here for those who feel a little rush of excitement or familiarity when they read it.

The pranamaya kosha

First, for context, it’s useful to know that in yoga, as well as our physical anatomy, there is a subtle anatomy, including the aspect of ourselves associated with energy: prana.

Nadis

Nadis are a part of our energy anatomy, according to yogic theory. They are thousands of tiny vessels that can be thought of like the other tiny channels in our physical body: like capillaries, veins and nerves. Except they are non-physical. This network of nadis transport prana in our energy or astral body.

Shakti and Shiva

This is where the spine, or central column comes in. Two of these nadis, associated with the sun (surya, associated with Shiva, right) and the moon (chandra, associated with Shakti, left) spiral around the central column of the body, from the base of the spine all the way to the crown of the head. In the centre of this double-helix-like-spiral, is the central, primary energy channel (sushumna). This central channel runs along the spine.

Chakras

Along this central channel, and at the meeting points where the sun and moon nadis cross are the chakras.

• Crown: transcendence and wisdom

• Third eye: intuition and insight

• Throat: communication

• Heart: love and compassion

• Solar plexus: ego, will and identity

• Sacral: emotions, creativity

• Root: connection to the physical/earth

Working with the physical body through postures (asanas) can help to clear these channels to allow other practices, such as pranayama (breath work or energy expansion) to be more effective. The spine is the central conduit.

An inspirational story

I’d love to share the inspirational story from my friend Marietta, also a yoga teacher, on how yoga transformed her spine. She was diagnosed with scoliosis as a child. Shared with permission:

“The curvatures of my spine reduced significantly during years of practice. In result I also gained 3cm in height. I didn't know it was improving. Four years ago I went to a physiotherapist after giving birth and she told me I don't have scoliosis anymore and that she's not surprised if I practiced yoga for years. Three years later I measured my height (after my husband's remarks that I wasn't so tall before) and I was 3cm taller.”

Marietta (Follow @YogicVenture)

This is a personal anecdote, so please don’t take it to mean that yoga will improve every case of scoliosis, or every spinal issue. Everyone is different. Always speak to your doctor before doing any new physical activity.

I’ve certainly noticed my posture is better, I stand taller and more open, whenever I practise physical yoga more regularly. Which does affect my energy and mood as well.

I have so much gratitude for all of the yoga teachers who have shared these practices with me. I have certainly benefitted feeling lighter and happier after yoga.

Come move your spine with me!

Sign up for the next block of yoga classes, or drop in. As mentioned, you’ll find yoga poses targeting all of these movements in every class.

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