Yoga Anatomy

38 Yoga anatomY

From this perspective, spinal flexion can be defined as an increase in the primary spinal
curves and a decrease in the secondary spinal curves. A reversal of this definition would
define spinal extension as an increase in the secondary curves and a decrease in the pri-
mary curves.
Note that as far as movement is concerned, the relationship between the primary and
secondary curves is reciprocal: The more you increase or decrease one, the more the other
wants to do the opposite. For example, an increase in the thoracic curve automatically
produces a decrease in the cervical and lumbar curves.
A classic yoga exercise that explores this reciprocal relationship of the primary and sec-
ondary curves is cat–cow, or chakravakasana (see figure 2.30).
Supported at both ends by the arms and thighs, the spine’s curves can move freely
in both directions, producing the shape changes of flexion and extension. Although it is
common for instructors to teach this movement by telling the student to exhale on spinal
flexion and inhale on spinal extension, it is more accurate to say that the shape change of
spinal flexion is an exhalation and the shape change of spinal extension is an inhalation.
As our definition of breathing shows, spinal shape change is synonymous with breathing
shape change.

E5267/Kaminoff/fig2.27b /417977/alw/pulled-r2

Cow

E5267/Kaminoff/fig2.27a /417602/alw/pulled-r2

Cat

Figure 2.30 The cat–cow exercise emphasizes both the (a) primary and (b) secondary curves.

a b

MovEMEnT ExpLoraTion

From a comfortable sitting position, try increasing your thoracic curve by dropping

your chest forward. Notice how your neck and lower back flatten. Now, try the same

movement, but initiate it with your head; if you drop your head forward, you’ll notice

how the chest and lower spine will follow. The same will occur if you initiate this

movement with your lower spine. You may also notice that these flexion movements

of the spine generally tend to create an exhalation.

Going in the opposite direction, try decreasing your thoracic curve by lifting your

chest. Notice how your neck and lower back increase their curves. If you try initiat-

ing the movement with your head or lower spine, the results will be the same. Did

you notice if these extension movements of the spine tend to create an inhalation?