Yoga and spine: lateral flexion postures
As well as the structure of our bodies is determined by the spine and health, much of the postures of Yoga are designed to encourage or develop the activity throughout their journey. In this article we will focus on the movement of lateral flexion of the spine, observing its details and characteristic postures. Writes Paul Rego.
If we take conscience that the spine is the hub of health and serenity we can establish the importance that has the job of mobilizing each vertebra and every area of the spine in the structure of a Yoga session.
The possible moves on the spine are: forward flexion, extension (bending backwards), torsion and lateral bending. In addition, you can combine these movements making postures that contain, for example, combined a bending and twisting, bending forward and a lateral, etc..
It is important to emphasize that each zone, of course, allows different degrees of mobility and it is for this reason that there are also different postures that emphasize on the lateral flexion a specific part of the column.
The classical Hatha Yoga contains some typical positions of lateral flexion they are determined by the direction of the movement and permanence that requires the position. "Asana as the"triangle"in Flex (Trikonasana) "lateral flexion of foot” (Utthita Parsvakonasana) ó posturas que surgjen de variantes de Yogaterapia u otras disciplinas como “the dragon" "(Anantasana), or"the half moon” (ardha Chandrasana), proveen los beneficios que este movimiento proporciona a la columna en particular y al cuerpo en general. Todas las posturas de flexión lateral tienen la característica de poder practicarse hacia ambos lados, por lo que la incidencia sobre la espina dorsal se duplica.
Combinations and variations
Correctly understanding the concepts of Flex it is possible to apply these movements as variations in positions that are armed with the spine aligned in the Center. From a position it is possible to reach to laterally Flex the spine without losing sight of the original stance and gives the body the possibility of modified trauma posture, stretching muscles that otherwise we never estiraríamos and work in the deep organic structures.
"Postures as, among many others,"The bee" (Brahmarasana) "The child"(Balasana)"The cat"(Bidalasana)"The mouse"(Musikasana) or by adding any complications,"The Ant"(Kasyapasana), perfectly supported these variations and we could say that it is an interesting enrichment, especially if we intend to take every inch of the body to modify it and desestructurarlo completely."
Este concepto está muy arraigado en el Yoga terapéutico y es, quizá, uno de sus pilares principales de cara a la recuperación de la correcta postura, alineación y sanación de la columna vertebral.
Caution in this type of movements
A little flexible backbone, which has its parched intervertebral discs, can react badly to early attempts to Flex. Therefore it is advisable to always properly heating the body, particularly the back, and perform the first extensions with care and by little, using average positions before the full positions.
The side pushups they can cause an unusual effort in the surroundings of the spinal column, so it first attempts can bring with them further headaches lasting for a few days by inflammation of the area.
Of course that the assistance of an instructor or experienced teacher easier to optimize care.
Effects of lateral bending
When we do a posture of lateral flexion produces various effects on different areas of the body and its structures, both superficial and deep and subtle. From the point of view of the physical body the consequences of immobility of the column are concentrated in the almost complete rigidity of its areas, and its periphery, ending with cover general shortening of the muscles of the body, including the arms and legs.
Therefore practice lateral flexion of the spine will create, in the first instance, the movement of each vertebra and its surroundings, returning health the intervertebral discs that will lubricate and become more flexible, as well as the muscle fibers to lining the vertebrae.
These push-ups work significantly on both sides of the body muscles. In addition to the legs or arms, are produced important stretches in the costal zone, releasing the tension in the muscles of the chest that tend to contract an emotional breathing agitated and anxious.
The same applies to the lateral and oblique abdominal muscles of the legs and arms. It is very difficult to deep Flex body without that to stretch the muscles that contain movement. Therefore, as we practice deep or intense flexion postures, we go causing major stretches in the lateral area of the physical body.
"All movements to the spine allows us, in addition to the lateral flexions discussed in this article, the extension is one that is more easily lost and one of the most difficult to recover, so have dedicated you their specific chapter in"extension or flexion back postures"." "Bending forward are movements that require a specific and detailed chapter treated in the article"posture and bending forward", similar to the" twist.
"The basic concepts relating to the health of the physical body, organs and nervous system are explained in"Spine, axis of health and serenity"
In the Yoga session
A Yoga session can be organised to achieve different objectives. The work of the force in the limbs or spinal, chest or abdominal muscles must be the service of the health of the vital area which is the column.
Training is performed as activation of the metabolism, exercises cardiorespiratory as greetings and styles such as Ashtanga or Power always include a stage of extension of the spine, stretching from the front, bending the sides and twist, since everything else without that moment of the session would lack the sense of balance that always seeks to Yoga.
The work of the movements on the spine must be always present and occupy a prominent space in practice. The realization of movements of warming, push-ups, extensions and twists soft and intense must be combined and always take part in a full session of Hatha Yoga.
Paul Rego. Yoga teacher. Masajista-Terapeuta holistic. Diploma in medicine Ayurveda of India