ALIGNING THE SPINE
Spinal alignment is key to ensuring that instructors
and participants maintain safety in all yoga poses.
WORDS: BETH SHAW
he various poses and planes of
motion experienced throughout a
yoga class improve core strength
and postural alignment when performed safely.
Unfortunately, too many injuries are caused in
yoga through lack of instruction and body
awareness – often from pushing into a pose,
rather than simply enjoying being in the pose.
One of the most important of the Seven
Principles of Alignment (SPA) developed by
YogaFit is aligning the spine. The most flexible
points of the spine, C7/T1, T12/L1 and through
the sacroiliac joint, are also the points of most
injury. There is often a tendency to ‘hang out’
in certain yoga postures, specifically in back
bends and rotation, so that they feel easier at
the time. We should move in one plane of the
spine at a time, either neutral, flexion, extension
or rotation – as opposed to flexion and rotation,
often seen inside a spinal twist. We must be
able to breathe fully and comfortably inside
every pose – spinal movements performed
incorrectly will cause shallow breathing. We
must also work to create space between each
vertebra, from our tailbones to the top of our
neck, taking time to re-align our spines in every
movement and pose.
SEATED TWIST
Please note: poses should only be performed after
a sufficient warm up.
Modifications: If your neck begins to fatigue, look forward and tuck your chin slightly. For
sensitive knees or other knee concerns, use a kneepad for comfort.
T
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From a seated position, extend your legs. Bring your right knee up with the sole of your foot
on the floor. Place your right hand next to you or behind you and sit tall (photo 1). Beginning
in neutral spine, rotate to the right, bringing your left forearm around to hold your right shin.
Use your core strength rather than your arm to deepen the twist. A great test is to perform
this pose first without using your arms.
Holding the pose: Use only your core strength to deepen the twist. Lengthen your spine with
each inhalation, twist further with each exhalation. Switch sides.
Modifications: If you have difficulty keeping your back straight, sit on a rolled-up yoga mat
or folded blanket. Elevating your hips relieves tension caused by tight hamstrings that can tip
the pelvis back, making it difficult to sit with a neutral spine.
CAMEL POSE
Moving slowly from a kneeling position, place your hands or fists on the top part of your glutes
(gluteus medius). Firming your glutes, and drawing dynamic tension through your adductors,
begin to lift your chest toward the sky (photo 2). For a greater challenge, drop your arms
behind you and grab your heels.
Holding the pose: Lift out of your lower back, drawing your elbows back to expand your
chest. Look toward the sky without dropping your head back. For added support, place a
yoga block or 20cm ball between your legs, a few inches above your knees. This will ensure
proper pelvic floor engagement and more length for the spine, particularly through the
sacroiliac joint.
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2
Beth Shaw is the president and founder of YogaFit Training Systems Worldwide Inc, which has trained
more than 200,000 fitness professionals across six continents. She has also authored Beth Shaw’s YogaFit
(Human Kinetics, 2009) from which this content is adapted.
NETWORK WINTER 2014 | 27