If you practice yoga regularly then you’ve probably noticed the emphasis on the spine. Most asanas and class sequences are designed in such a way that elongation of the spine takes priority. For example, in dandasna the sit bones are rooting down into the mat, the legs extend out in front of you and the hands touch the ground just outside the hips. Many people cannot sit comfortably with an erect spine and with their legs extended, much less fold forward to reach their toes because of tight hamstrings. Many people also find it hard to press their palms down to the ground in dandasana because their spine is curved. If this is the case, a modification is made to the pose by placing a blanket or a two or even a block underneath the pelvis to “raise” the floor. Immediately, the practitioner experiences relief and ease in the low back and hips and is able to reach their hands down to the ground because the spine is now straight. Another great example of spinal elongation is adho mukha svanasana a.k.a. downward facing dog where the hands root into the mat, the hips lift up and back, the inner thighs revolve away from each other and the heels spin out slightly and lengthen towards the mat. In adho mukha svanasana you use the strength of your legs and feet to help pull as much weight out of your hands as possible while stamping the palms down into the ground. This opposition creates massive elongation of the spine which is why downward facing dog pose feels so good and is often used as a “resting” pose or a “home base” position as you move through a yoga practice.

Why all the emphasis on spinal elongation? Aside from the aesthetic benefits, with the spine maximally extended the connection between the brain and the spine is at its best. A spine that’s aligned properly carries the sharpest and clearest of messages to and from the brain. Often times chiropractic visits are necessary to achieve optimal spinal alignment because our culture is so sedentary. Before visiting the chiropractor one might feel agitated, achy and fatigued. After an adjustment one feels mentally, emotionally and physically at ease, weightless and balanced. The same is true before and after a yoga practice because yoga’s physical aim is very similar to that of a chiropractor’s. When you practice an inversion like a headstand or a handstand…the moment you find the place of perfect alignment, not only can you balance forever, but you also feel weightless! The reason is that one of the most fundamental concepts in physics is in play: inertia. If you align yourself properly, you will continue to remain aligned until another force exerts itself on you.

YOGI TIDBIT TO TRY:

Not to worry if you don’t practice inversions like headstand, handstand or shoulder stand, because you can still experience a sense of balance and weightlessness while standing on your own two feet.

Stand barefoot with your feet as wide as your hips. Be true to your own hip width because this measurement is the basis for your foundation. Most people stand with their feet too wide, so use your eyes and check it out to ensure that your feet are your hip’s distance apart. Spread your toes and feel the entirety of both feet pushing down into the ground. As you root into your feet feel the opposing upward energy rising up the inseam of your legs. Allow your arms to rest by your sides with the palms turning forward. Close your eyes; relax your shoulders and lift up from the breastbone all the way through the crown of the head as you maintain the downward rooting action of the feet. Take a few breaths here and keep the eyes closed. You might sway a little back and forth and that’s a GOOD thing. This is your body’s natural way of finding its equilibrium. Tune into it. Now, slowly move your right hip forward and out to the right and then back to neutral as if you were tracing a semi-circle with that right hip. Repeat this on the left side. You’ll notice you’re making a figure 8 with the pelvis. Do about 5-10 cycles and then start to make your figure 8’s smaller and smaller until they become so faint that you’d appear as if you’re standing still to an outside observer. Eventually you will stop moving your pelvis but continue to feel the figure 8’s still happening inside you. Do you feel weightless? Balanced? Blissful? This is your vortex, your perfect physical balanced state. Open your eyes. Breathe.