Learning the 5 Movements of the Spine: Building Knowledge in Yoga Classes
The human spine is a marvel of engineering, allowing for a dynamic range of movements that are essential to our daily lives and our yoga practice. As we explore the spine’s potential, we’re not just learning anatomy; we’re creating a shared space for discovery and growth—a community of learners dedicated to understanding our bodies and supporting each other.
The Five Movements of the Spine
In yoga, the spine is central to our practice and our wellbeing. Its five primary movements are foundational to understanding both the body’s capabilities and the principles of alignment:
Flexion: Rounding the spine forward, as in Child’s Pose or forward folds. This movement stretches the back body and encourages introspection.
Extension: Arching the spine backward, as in Cobra Pose or Camel Pose. Extensions energize and open the front body.
Rotation: Twisting the spine to the left or right, like in seated spinal twists. Twists detoxify and increase mobility.
Lateral Flexion: Bending the spine side to side, as in Triangle Pose. This movement enhances flexibility and balance.
Axial Extension: Lengthening the spine, decompressing the vertebrae, and creating space. This subtle but powerful movement is integral to maintaining a healthy posture and preparing for other spinal actions.
Each of these movements not only supports physical health but may foster mental and emotional balance. By understanding how these movements work, we can create sequences that cater to individual needs, deepening both personal and shared practices.
For example, consider the concept of axial extension. Often overlooked, this movement—the act of elongating the spine—can transform a practice. It’s a gentle reminder to approach life with grace and strength. When shared in a group setting, this understanding encourages participants to lift each other metaphorically, just as they lengthen their own spines physically.
Practical Applications for Yoga Practice
Integrating spinal movements into yoga classes requires awareness of individual differences. Some students may have pronounced lumbar curves, while others might experience discomfort in certain positions. By cultivating a community of observation and listening—both to our bodies and to each other—we can adapt practices to be inclusive and supportive.
When teaching restorative yoga, a practical approach is starting and ending classes with a neutral spine posture -- fostering support and relaxation. Neutral spine postures align the head, heart, and pelvis, promoting balance in both the physical body and the nervous system. For instance, offering props to support the lumbar curve in Shavasana can ensure that all students feel at ease.
Building Self Knowledge through Svādhyāya
In the Sutras, Patanjali teaches the discipline of self-study -- svādhyāya. Traditionally, this term refers to the study of scripture. Translated as “one’s own lesson” it can also be applied to the self study of our bodies’ specific lessons and needs when practicing hatha yoga. By embracing curiosity and compassion towards our spine’s specific natural curves, we create a space where everyone’s experiences contribute to a richer understanding of yoga.
As we continue to explore the movements of the spine, let us remember that the practice of yoga is not just about poses; it’s about connection. Connection to ourselves, to our peers, and to the broader tapestry of knowledge that we weave together. In this union, we find not only physical alignment but also the profound joy of learning and growing as a community.
Interested in getting certified as a yoga practitioner? Enroll in our certification programs. You can also enroll in our annual PYI Yoga Therapeutics Essentials course!
Yoga and Scoliosis: An Introduction with Dr. Loren Fishman and Liz Larson
Scoliosis, a three-dimensional curvature of the spine, affects 2-3% of the population, translating to millions of individuals globally. While traditional treatments often involve bracing or surgery—both carrying significant physical, emotional, and financial costs—yoga offers a conservative, empowering alternative.
PYI Faculty Dr. Loren Fishman and his co-teacher Liz Larson have pioneered yoga practices tailored for scoliosis, showing remarkable results in improving spinal alignment and enhancing quality of life.
Understanding Scoliosis
Dr. Fishman explains scoliosis as “a three-dimensional curvature of the spine.” This means that the spine not only curves sideways but also rotates, causing a visible bulge on one side of the body.
Scoliosis can stem from various causes, including congenital malformations, degenerative changes, or idiopathic origins—a term Dr. Fishman humorously describes as “a doctor’s way of disguising ignorance.”
Traditional treatment options, such as bracing and surgery, often come with drawbacks. Braces can be uncomfortable, cosmetically awkward, and limit lung capacity, while surgery frequently results in reduced flexibility and complications requiring additional procedures.
As Dr. Fishman notes, “A more conservative and preservative therapy would be welcome,” and yoga fills this gap effectively.
Yoga: A Conservative Alternative
Dr. Fishman’s yoga approach for scoliosis focuses on strengthening the weaker side of the spine—typically the concave side—to restore balance and reduce the curve. Among the most effective poses is the side plank, a deceptively simple posture with powerful results.
“That single pose is the most successful of all of them,” says Dr. Fishman, adding that it’s “almost a lead-pipe cinch” for reducing lumbar scoliosis.
The method involves:
Identifying the weaker, concave side of the spine
Practicing targeted poses like the side plank, half-moon, and modified warrior poses
Encouraging consistent practice—three times a day—to see significant improvements
Dr. Fishman shared compelling case studies illustrating the efficacy of these practices. For instance, one participant’s spinal curve decreased from 19 degrees to 4 degrees in just five months.
The Role of Yoga Professionals
Yoga therapists play a crucial role in implementing these techniques safely and effectively. Dr. Fishman emphasizes the importance of meeting students at their level, whether they’re starting with simple floor exercises or advancing to more challenging postures.
By empowering individuals to actively participate in their own treatment, yoga transforms scoliosis management into a collaborative and dynamic process.
Why Certification Matters
For professionals eager to specialize in therapeutic yoga, obtaining certification is essential.
Programs like the PYI Yoga Therapeutics Essentials course provide a comprehensive understanding of functional anatomy, condition-specific modifications, and evidence-based approaches. This training not only equips instructors to guide clients with scoliosis but also deepens their overall expertise in yoga therapy.
By blending science, compassion, and movement, yoga offers a brighter future for those living with scoliosis.
As Dr. Fishman reminds us, “We strengthen the muscles on the weaker side—that’s it. All the poses you’re going to see, and there aren’t very many, that’s what they do.”
Start your journey today and make a difference in your practice and beyond.
Visit our main page for more information on our programs. Consider enrolling in the annual PYI Yoga Therapeutics Essentials course to expand your professional skill set and make a lasting impact on your clients’ well-being.
Therapeutic Yoga Sequencing Considerations: A Guide for Yoga Teachers
Therapeutic yoga sequencing is more than just arranging poses; it’s about creating a meaningful and safe experience for practitioners. For professionals aiming to become certified in yoga methods, understanding the “why” behind sequences is as important as mastering the “how.” This knowledge ensures classes are not only effective but also minimize the risk of injury.
Let’s delve into key considerations that professionals should keep in mind when designing therapeutic yoga sequences.
1. The Importance of Knowing the “Why”
A well-structured sequence stems from a deep understanding of biomechanics and the needs of diverse practitioners. For example, hip-related cues such as “open hips,” “closed hips,” and “neutral hips” can vary significantly in application depending on the body type and experience level of students.
Aspiring instructors should move beyond replicating sequences learned during training and instead focus on why certain alignments and transitions are beneficial or potentially harmful. As our Founder Dana Slamp says, “Once you know the why, you can change the how.” For instance: If you are including a warm-up section in a general slow flow class, you are doing so to prepare both the muscles and the joints for deeper movements, holds, and/or balance asanas while also teaching mindful breathing. If you are teaching chair yoga, you can still teach a warmup that accomplishes these intentions that is created specifically for students using chairs.
2. Prioritizing Safe Transitions
Repetitive stress injuries can arise from improper weight-bearing poses over the years - particularly in the hips. A nuanced understanding of anatomy helps avoid issues such as sacral derangement caused by over-stretching or hypermobility in certain practitioners. This is especially critical for students who may already have vulnerabilities due to age, lifestyle, or previous injuries.
Transitions between poses are often overlooked but play a pivotal role in maintaining safety. For instance, transitioning from Warrior I to Warrior II can be done safely - but over years of practice may strain the connective tissues in the hips.
To mitigate this, consider the following approaches:
Introduce a high lunge: Before transitioning to Warrior II, a high lunge allows the back foot to adjust, reducing strain on the hips and knees.
Straighten the front leg: This action helps reset alignment and alleviates pressure on the hips, making the transition smoother and safer.
By emphasizing proper transitions, instructors ensure that the practice remains sustainable for students over the long term.
3. Catering to Biodiversity in Movement
Every body is unique, and therapeutic yoga sequencing must honor this biodiversity. While some students may excel in poses that require significant flexibility, others might struggle. Encourage students to listen to their bodies, offering modifications and equipment to support their individual needs.
For example:
Twists and lumbar safety: Since the lumbar spine has limited rotational capacity (25-50 degrees), it’s vital to focus twists in the thoracic spine. Encouraging axial extension—creating space between vertebrae—enhances safety and prevents discomfort.
Allowing movement in the hips: Contrary to rigid cues, permitting slight mobility in poses like twisted chair can protect the sacroiliac (SI) joint from overstrain, especially in hypermobile students.
4. Balancing Strength and Flexibility
Therapeutic yoga isn’t just about achieving flexibility; it’s about fostering a balance between strength and mobility. Overworking smaller muscle groups, like those in the hips or shoulders, can lead to exhaustion or injury.
Encourage a holistic approach by:
Focusing on larger muscle groups: Prioritize engaging major muscle groups for stability and support.
Incorporating strength-building transitions: For instance, moving from a low lunge to a plank pose engages the core and prevents over-reliance on smaller, more vulnerable muscles.
5. Encouraging Lifelong Practice
Therapeutic yoga emphasizes sustainability. Instructors should design sequences that allow practitioners to continue their practice safely throughout their lives. This means avoiding patterns that may feel good in the short term but contribute to long-term wear and tear.
For instance, transitioning between open and closed hip postures should be done sparingly to avoid overstressing the connective tissues.
Final Thoughts
Therapeutic yoga sequencing requires mindfulness, anatomical understanding, and a commitment to student well-being. By prioritizing safe transitions, respecting individual differences, and fostering balance, certified yoga professionals can create transformative and lasting experiences for their students.
Aspiring instructors, remember: therapeutic yoga isn’t just about the poses; it’s about the journey. With thoughtful sequencing, you can empower your students to practice yoga for years to come—safely and joyfully.
Ready to take your practice and teaching skills to the next level? Enroll in our annual PYI Yoga Therapeutics Essentials course. You can also visit our website for more courses.