Stretch & Relax Yoga – March 2019

This term we’ll continue our tour of body parts… having explored our FEET, LEGS and HIPS we now move onto the BACK.

We’ll be revisiting the structure of the spine and have a really great sequence of postures that will strengthen and stretch out the back – from the bottom to the top.

At the end of term I will give out the sequence in diagram form so that you can continue to practice at home – I think this sequence is one of the best things you can do to avoid a bad back! Great news for all that gardening that awaits us during this Spring Season.

“You are as young as your spine is flexible”

I’m not certain who first said this, but they really do have a point. Keeping the back healthy is so vital to our well being and enjoyment of life that we can’t afford to ignore any niggles or signs that something is wrong.

The spine is made up of 33 individual bones stacked up on top of each other rather like a tube of polo mints. In between these bones (vertebrae) are discs like mini rubber rings filled with fluid. Down the ‘hole’ in this structure runs our spinal cord which is like the body’s ethernet cable with telephone wires leaving this main cable at each intersection in the vertebrae. Whilst this is a very simplified ‘model’ of our spine, it gives us a few things to think about. 33 bones means 33 joints, which means 33 areas for problems to occur. The vast amount nerves running down the and through these joints means they can get easily caught up or trapped and stop working in many different ways. (And unlike your computer there is no such thing as simple as turning it off and on again!)

When the spine is in good alignment with all discs nice and plump and the nerves running freely, the body feels healthy, light and our reflexes (messages travelling through the nerves from all parts of our body) are fast. In short, we feel alive!

What keeps the spine stable, upright and with the right size of holes for the nerves to fit through is the ligaments and muscles of our back and core. What makes your back ache? Having uneven muscles which mean the vertebrae settle out of alignment. Another way to view your spine is like a tent pole – if the guy ropes (muscles) are not working to pull in the different directions then it will bend and break and fall over.

So to keep the spine in optimum condition the ancient yogis devised many practices to move the vertebrae through their comfortable range of movements – forward and back bending, side to side (lateral bending) and twisting. In our yoga and stretch and relax classes the focus is often on a specific theme (this term Big/Small and Feet) however, we always work through these 6 movements of the spine in a gentle and comfortable manner. This is what makes you feel more relaxed at the end of the class 🙂

If you want your back to get stronger, it’s fairly simple really, work a few postures every day. The benefits are too many to relate here, but back ache will be a thing of the past and your posture and breathing will improve enormously. In turn you will feel like eating less food (yes really) because you get more energy from the air that you breathe. Not only that, but also, as you strengthen the muscles they will become more balanced and strengthen your resistance to and recovery from injury. It’s a big win to keep your spine flexible.