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!
