Most of the extension you see in a backbend is done in the lumbar spine & how much you can bend backwards depends on the shape of your vertebrae & in particular, the Spinous processes
The spine is made up of 33 individual vertebrae
Cervical spine – connects the skull to thoracic spine = 7 vertebrae, C1-C7.
Thoracic spine = 12 vertebrae T1-T12 & also connect to the ribcage.
Lumbar = 5 vertebrae L1-L5 & connect to the pelvis.
Sacrum bone = 5 bones, connects to the 4 coccyx vertebrae (tailbone).
The Cervical Spine
The cervical spine is at the neck & the general range of motion is approximate:
80° to 90° of flexion/forward bending
70° of extension/back bending
20° to 45° of lateral flexion/side bend
80° of rotation to both sides/twist.
Despite these approximates, students can still vary significantly, in their range of motion.
Tightness & tension can play a part in the movement ability at the cervical spine & this tensile restriction can be coming from either the neck or shoulders, in addition to individual vertebrae shapes.
The Thoracic Spine
The thoracic spine is considered to have a restricted range of motion (ROM) compared to the cervical & lumbar spine, due to their particular bone structure & this is discussed shortly. The rib cage further restricts the Range of Motion within the thoracic area.
The Lumbar Spine
This is what moves your body. The flexibility of your lumbar spine allows your trunk to move in all directions — front to back (flexion & extension), side to side (lateral), & twist (rotation).
It is the last two lumbar vertebraes, L4 & L5, that allow for most of this movement.
This aspect of your spine has more movement than the Thoracic spine.
The Vertebrae
The term ‘vertebra’ refers to one spinal bone within the spinal column.
A vertebra has three main parts:
1, A drum-shaped body designed to bear weight (white)
2. An arch-shaped bone that forms a ring & protects the spinal cord (green)
3. Star-shaped processes for muscle attachment (tan) 7 in total: one spinous process (posteroinferior), two transverse processes (posterolateral), & four articular processes.
The Spinous processes
The Spinous processes of the vertebrae are particularly important regarding back-bending.
A spinous process is a small, wing-like projection of bone that points outward from each vertebra along the spine. It is where back muscles, ligaments & fascia attach to the spine.
Each vertebra has one spinous process & this is often the part of the spine we can see in some people, especially when they bend forward.
Spinous Processes & the Spine
Within the Thoracic spine, the spinous processes are longer than within our cervical & lumbar spine, & fold over each other like the scales of a fish which doesn’t allow for a big range of motion.
As discussed, the ribs reinforce this structure. Our bodies are designed this way to protect the space containing our heart & lungs.
Back-bending in Yoga
Therefore, because of the natural shape of the spine, most of the extension you see in a backbend is done in the lumbar spine. This means how much you can bend in extension depends on the shape of the vertebrae & the space naturally between the spinous processes.
Some spinous processes have large gaps in-between & some have hardly any space, almost touching before even starting a backbend.
Even if you work on lengthening the sides & front of the body, & release tension or tightness within your back body, it will still be the vertebras’ natural shape & the spinous processes that depend on your ability to backbend. For some people, the Spinous processes will touch within the slightest backbend movement, restricting the range of motion & ability to extend the spine.
See the pictures, courtesy of Paul Grilley, for an example of the differences in the Spinous process.
Spinous processes & the yoga practice
In backbends such as the Seal pose, understanding that there are variations in the spaces between the spinous process of the vertebrae will change your view on how deep you or your students may be able to go into extension. As we mindfully work on releasing any tension, we may still eventually hit compression, which is where bone hits bone. It is this that stops us going into further extension.
With this understanding of skeletal variations, with a functional Yin yoga approach, you may find that, as teachers, we give little alignment cues.
We don’t tell you when performing Seal pose you must have your arms straight, or your hands under the shoulders, we may offer Sphinx pose or Seal prop variations in addition to arm & leg variations to reduce the compression but equally may need to offer variations that increase the stress for the students that have the natural bone shape & require this to reach ‘their’ edge or sweet spot. We are all so beautifully different.
We do not have a perfect pose. This approach would focus too much on how a pose looks, referred to as aesthetic alignment, rather than how the pose feels.
We instead look for functional Yin Yoga alignment, recognizing that our skeletal anatomy, such as within the spinous processes, varies.
Therefore, working with these principles, it is normal for teachers to offer different variations of the same pose to target the same focus area.
It is normal for us all to look different from each other in a class, so each person can align their own body to serve the pose’s intention, which is the specific way the pose is meant to stress, stimulate or stretch the body, access certain physical areas & stimulate specific meridians & balance emotions, our sense of wellness.
It is how the pose functionally serves you that matters.; how it feels physically as we begin to hold, & learning to honor any messages your body offers.
As we relax into this way of viewing the practice & begin to trust the Yin Yoga process. It becomes a beautiful, effective tool for releasing tightness & tension, increasing flexibility & joint mobility, increasing our Chi flow by releasing stagnant energy, & offering a sense of balance to our overall sense of well-being.
To dive deeper into anatomy & expand your understanding of how to apply functional yoga principles to the practice of Yin yoga, I offer a range of Bali Yin Yoga Teacher Trainings.
Want to share your passion for Yoga with others & now feel ready to begin your teaching career? We offer a Yoga Alliance 200-hr Vinyasa & Yin Yoga ‘equally balanced’ Training with three experienced lead teachers in Vinyasa, Yin Yoga & Anatomy. Following Yoga Alliance ethos for both styles with Training & Techniques, Philosophy, Subtle body, Anatomy, Teaching Tools, & practicums. Our 200-hr training is a sure way to begin your teaching journey in complete confidence.
Or maybe your focus is more on all the aspects of Yin Yoga? Including our role as teachers, practice teaching all seven archetypes, & explore the vast creative variations we can incorporate. Different anatomy is also included, where we further explore the Fascia system, particularly in relation to pain, & the Autonomic Nervous system. Also, Spine & Shoulder anatomy & how this affects functional movement, together with diving deeper into Chinese Medicine.
Maybe teaching is not so important for you, but you still wish to learn more about Yin Yoga. This one-week program includes all the fundamentals: philosophy, meridians, principal Chinese Medicine & our well-being. We explore all 7 archetypes, have twice daily practices, & complimentary fascia techniques. Anatomy is also explored: fascia layers, holding patterns, Hip anatomy & effects on movement, functional yoga, & applying this to your body.
Study an accredited Yin Yoga & Chinese Medicine training entirely at your own pace & in the comfort of your home, returning to your study as often as required. This online TTC gently guides you through all the fundamental aspects of the Yin yoga practice, including essential philosophical & physiological aspects, the meridians, how to place the theory into your Yin yoga with full class practices, & reflection on difficult emotions.
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akirayogaLTD 13569397
akirayogaLTD 13569397
Copyright © Akira Yoga 2019. All Rights Reserved.
