Yoga instructor training teachers often talk about stretching the spine. Are you really right? In yoga asana practice, it is very important to stretch the spine, whether in twisting pose, forward bending pose, backward bending pose or inverted pose. Even in meditation, only by stretching the spine can qi flow smoothly and get through three veins and seven rounds.

In yoga class, we often hear the password of "stretching the spine", so how does the spine "stretch"? What kind of "surgery" can we do to lengthen the spine? Practicing yoga poses and paying more attention to the stretching of the spine will make the body more upright, breathe more fully, have a stronger core and have more consciousness.

Two ways to stretch the spine:

One is "full extension", that is, to "straighten" the spine by contracting erector spinae. Erector spinae consists of three muscles, including the spinous muscle in the center of the back, the longest muscle in the outer side and the iliocostal muscle in the outermost side. These muscles are symmetrically distributed on both sides of the spine. When two muscles contract at the same time, the whole spine will be "straightened".

The other is "sectional stretching", which increases the overall length of the spine by reducing the curvature of the neck, chest and waist.

The extension of lumbosacral segment needs to contract pelvic floor muscles and abdominal muscles. The pelvic floor muscle contraction can pull down the sacrum, curl the coccyx, and lengthen the lumbosacral segment downward, similar to the "root lock" in the binding method; Abdominal muscle contraction can increase abdominal pressure, and the increase of abdominal pressure will push back the lumbar spine and promote the extension of the lumbar spine, similar to the "umbilical lock" in the binding method.

The extension of thoracic vertebra needs to activate back muscles, adduction of scapula, forward search of thoracic vertebra by the inner edge of scapula, reduction of curvature of thoracic vertebra and extension of thoracic vertebra.

The extension of the cervical spine requires the contraction of the anterior cervical muscle. When the clavicle is removed from the chin, the curvature of the cervical spine decreases and the cervical spine elongates. Similar to the lock throat in bunching method.

In yoga practice, we can stretch the spine in the above two ways, and choose different ways to stretch the spine according to the specific pose and the effect to be achieved.

First of all, two common mistakes in stretching the spine:

1, the spine is not extended and the ribs are protruding. Because of the tense shoulders, when stretching the spine, we don't focus on stretching upward, but push the ribs and chest outward, which not only doesn't stretch the spine, but makes the thoracic spine squeeze more.

2. The spine does not stretch, but it squeezes the lumbar spine. Because the abdomen has no strength, when stretching the spine, it will bend the waist more and squeeze the lumbar spine.

Second, the four points of stretching the spine:

1, extending to the top of the head, extending the spine means extending the spine to the top of the head. Just remember this direction and don't push in other directions.

2. The ischium extends backward. When the ischium is extended backward, the abdomen will be adducted and the lumbar spine will be extended. At the same time, it opposes the force in the direction of the head and makes the spine extend in two directions.

3, the chin is slightly retracted, and the chin is looking for the clavicle, which can extend the posterior side of the cervical spine.

4, rib adduction and sinking, rib adduction and sinking can make the thoracic vertebra get more extension.

Recommended course: Zen Yoga College "Spinal Repair"? Instructor: Hu Kai

This course aims at spinal problems and improves symptoms such as back pain, shoulder and neck low back pain and sacroiliac joint pain.

Practice effect:

Flexible spine, relieve back discomfort, nourish intervertebral disc, strengthen muscle strength around spine and improve posture.

Efficacy requirements:

Relieve back pain, release pressure, relax tension, optimize breathing and improve posture.