Yoga Anatomy

Yoga and the Spine 41

E5267/Kaminoff/fig2.31/417606/alw/pulled-r2

E5267/Kaminoff/fig 2.34b/421798/JG/R2

5°

pose, means that it will go wherever the sacrum leads it. Consequently, for the lower spine
to twist in the direction of this pose, the pelvis would have to turn in the same direction.
If the pelvis is free to rotate around the hip joints, this pose exhibits a more evenly
distributed twist throughout the spine rather than an overloading of T11 and T12—the
first joints above the sacrum that can freely rotate (see figure 2.35). The lumbar spine fully
participates because the pelvis and sacrum are also turning; the neck and shoulders are free
and the rib cage, upper back, and neck are open, along with the breathing.
If the hips are restricted, the lumbar spine appears to be moving in the opposite direc-
tion of the rib cage and shoulder girdle rotation. When this is the case, most of the twist-
ing originates from T11 to T12 and above. In addition, the twisting of the shoulder girdle
around the rib cage can create the illusion that the spine is twisting more than it really is.
So, the body can indeed be twisting in space, but a careful observation of the spine may
tell where exactly the twisting is coming from.

E5267/Kaminoff/fig 2.35/421799/JG/R3

T11 T12 Superior articular

facets

Inferior

articular

facets

L1

Figure 2.34 (a) Parivrtta trikonasana; (b) the entire lumbar spine can only twist 5 degrees
around its vertical axis.

Figure 2.35 (a-c) T12 is a transitional vertebra. The inferior articular facets of T12 are lumbar,
and where they articulate with the superior facets of L1, they do not permit axial rotation, while
the superior articular facets of T12 are thoracic, which do. Therefore, the T11 and T12 articulations
are the first spinal joints above the sacrum that can freely rotate. (Facets in light blue are hidden
from view.)

a b

a b c