Five Movements of the Spine as Related to Yoga

Your spine is capable of a wide range of movement. The five primary movements are flexion, extension, rotation, lateral flexion and axial extension. Yoga poses, or asanas, are designed to move your spine through a full range of motion. A well-rounded yoga practice will include all five primary movements of the spine.

  1. Flexion

    • Flexion involves rounding your spine, as in Balasana (Child's pose) and Chakravakasana (Cat pose). Most forward bends in yoga, such as Paschimottanasana (Seated Forward Fold pose), Uttanasana (Standing Forward Fold pose) and Janu Sirsasana (Head-to-Knee pose) require some spinal flexion. However, over-rounding your back in such forward-bending poses can stress the disks of your spine, so it is important to focus on flexing your hips as well as your spine.

    Extension

    • Extension refers to arching your spine. Prone back-bending poses such as Shalabhasana (Locust pose), Bhujangasana (Cobra pose) and Dhanurasana (Bow pose) require spinal extension, as does the kneeling pose Ustrasana (Camel pose). Yoga also includes several well-known supine backbends, such as Matsyasana (Fish pose) and Setu Bandasana (Bridge Pose), that involve spinal extension. The full back arch Urdhva Dhanurasana (Upward Bow pose, sometimes called Wheel pose) requires a full range of spinal extension.

    Rotation and Lateral Flexion

    • Rotation involves twisting the spine. The seated spinal twist Ardha Matsyendrasana (Half Lord of the Fishes pose) requires a strong rotation of the spine. Jathara Parivrtti (Belly Twist pose) is a gentler supine twist that also rotates the spine. Bending the spine to the side is called lateral flexion. Yoga poses such as Parighasana (Gate-Latch pose) and Parivrtta Janu Sirsasana (Revolved Head-to-Knee pose) laterally flex the spine.

    Axial Extension

    • Axial extension refers to a simultaneous flattening of the three curves of the spine: the lumbar, or lower back, the thoracic, or upper back, and the cervical, or neck. When the curves of the spine are flattened, the entire spine grows longer. Axial extension is an important action in standing poses such as Utkatasana (Chair pose) and Virabhadrasana III (Warrior III pose). Upavesasana (Squat pose) involves axial extension, as does the seated pose Mahamudra (The Great Seal).