The Spinal Column

Anatomy and Function of The Spinal Column

As we evolved as a species from four-legged creatures to two, our spinal columns adapted to support the weight of our heads. We developed a series of curvatures in the cervical spine, thoracic spine, lumbar spine and sacral spine. You can think of these series of curvatures as alternating C shapes that come together in perfect harmony to support weight distribution.

In our Yoga practices, it is essential to move the spine in the various planes of motion by forward bending, backward bending, side bending and rotation. In your practice, take notice if you tend to prefer the spinal movement in one direction vs. the other. For example, Do you overemphasize forward bending over back-bending or vice versa? This may also indicate whether or not you may be experiencing an underlying issue in your joints or musculature and that it may be time to seek out a qualified health care practitioner to address these issues specific to you.

Coccyx – known as the tailbone located at the base of the spine, comprised of 3-5 fused vertebrae and form a convex shape, surface that curves outward and away from midline

Sacrum – Point at which the vertebral column and pelvic girdle intersect posteriorly (back body). It is a pyramid-like shape and is comprised of 5 fused vertebrae s1-s5

Lumbar Spine – Composed of five vertebrae, are the most weight-bearing and have a concave, inward curvature in healthy spines. A common condition is called Lordosis or swayback, which is an extreme concave curvature in the lumbar spine and pulls the pelvic bowl forward or anteriorly. Core-strengthening can be helpful with this condition but it is important to know what the underlying cause may be.

Thoracic Spine – Serves as the attachment point for the ribcage and is composed of twelve vertebrae. Like the coccyx, the thoracic curvature forms a convex shape in healthy spines. A common condition that may form here is called Kyphosis, hunchback or extreme convex curvature. This is common in modern culture, where we sit and hunch forward at computers. Practices that strengthen the front of the body, core and hips can help to balance the musculoskeletal system as well as back-bending practices.

Cervical Spine – Consists of seven vertebrae and forms a concave shape in healthy spines. Many factors can affect the curvature of the cervical spine, including poor posture in other areas of the spine and past traumas such as whiplash.

It is helpful to discuss any spinal issues with a qualified health care practitioner to get a better understanding of how your spine functions and what specific types of movement will be most beneficial for you to suit your individual needs.

Planes of Movement

The sagittal plane dissects the right and left sides of the body. You are moving in the sagittal plane when the spine is in flexion as well as extension, such as in Uttanasana, forward fold (flexion) and Ustrasana, camel pose (extension). You are also moving in this plane when both pointing and flexing at the ankle joint.

The Frontal plane dissects the front of the body from the back. You are moving in the frontal plane when moving a limb away from (abduction) and towards (Adduction) the midline of the body. The Trikonasana, Triangle pose, Malasana, the Yoga Squat and Ardha Chandrasana, standing half moon pose all move in this plane

The Transverse plane of movement divides the body into upper and lower halves. All movements here include internal and external rotation. A posture that moves in this plane includes Ardha Matsyendrasana (Half Lord of the Fishes Pose) and any of the seated or standing spinal twists featured in the Jyotis sequences.

Your Movement

Now that you have become aware of the three planes of movement and the various curvatures of your spine, notice how your spine is moving in each of the practices. This is especially helpful in the Happy Spine sequence located within Course Two. Take a mental note as to which plane you are moving in and how it feels in your body. As always, move mindfully, with awareness with the breath as your guide.