Yoga and the Spine 33
E5267/Kaminoff/fig 2.24/421791/JG/R3145°280°95° 40° 75° 100°135°0° 0°0° 0°Extension Flexion total
Cervical 75° 40° 115°
Thoracic 25° 45° 70°
Lumbar 35° 60° 95°
total 135° 145° 280°Figure 2.23 Spinal ranges of motion of flexion and extension.
Adapted from Physiology of the Joints, Vol. 3: The Vertebral Column, Pelvic Girdle and Head, 6th Edition, A.I. Kapandji,
page 39, copyright 2008, with permission from Elsevier.types Of spinAl mOvement
There are generally thought to be four possible movements of the spine: flexion, exten-
sion, axial rotation (twisting), and lateral flexion (side bending). These four movements
occur more or less spontaneously in the course of daily life: bending over to tie your shoes
(flexion; see figure 2.23), reaching for something on a high shelf (extension; see figure
2.23), grabbing a bag in the car seat behind you (axial rotation; see figure 2.24 on page
34), or reaching your arm into the sleeve of an overcoat (lateral flexion; see figures 2.25
and 2.26 on pages 35 and 36). There are, of course, yoga postures that emphasize these
movements as well. What follows is a detailed analysis of these ranges of motion. Please
note that these ranges are averages established by measuring a wide variety of people. Any
given individual will exhibit significant variations at both ends of the spectrum of flexibility
and in differing regions of their spines. The numbers given for degrees of range of motion
are approximate, as are the angles pictured, with a five degree variation in either direction.