Spinal Movements

Introduction

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It’s generally accepted that a balanced yoga practice will move the spine in each of its six directions:

1. Forward bend
2. Backbend
3. Side bend to the left
4. Side bend to the right
5. Twist to the left
6. Twist to the right

In addition, the categories of extension and inversion are often included.

See below for a sample pose and link to the related Asana Category where you’ll find in-depth coverage of characteristics, cautions, and sequencing considerations for each of the different pose categories.

FLEXION & EXTENSION AS DEFINED BY SPINAL CURVES

A simple way to identify all the primary [kyphotic] curves is to notice all the parts of the body that contact the floor in Savasana, or corpse pose: the curve of the back of the head, the upper back, the sacrum, the backs of the thighs, the calves, and the heels. Consequently, the secondary [lordotic] curves are present in all the body parts that are off the floor in this position: the cervical and lumbar spine, the backs of the knees and the space posterior to the achilles tendons. From this perspective, spinal flexion can be defined as an increase in the primary spinal curves and a decrease in the secondary spinal curves. A reversal of this definition would define spinal extension as an increase in the secondary curves and a decrease in the primary curves. – Leslie Kaminoff 

See also: Anatomy – Location & Movement Terminology

Forward Bending

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Sample Pose

• Uttanasana (Standing Forward Bend)

Teaching Considerations

• In seated forward bends, a fundamental starting point is sitting upright as opposed to sitting back on the sit bones.
• Assess student in Dandasana (Staff Pose). Is she able to attain pelvic neutrality with the sacrum tilted slightly forward?
• Consciously lengthen the spine to maintain natural curves of the spine.
• Experts typically advise that forward bends begin with an anterior tilt of the pelvis but to then allow the pelvis to move into posterior tilt.

Go Deeper

• Asana Category: Forward Bends
• Asana Index (for specific pose cautions & cues)
• Asana Hub