How to Stretch the Spine in Hatha Yoga

Hatha yoga teaches many postures that can help to stretch your spine. A common statement in yoga is that “You are as young as your spine is flexible.” Keeping your back muscles flexible will help you to prevent and manage chronic back pain. Below are a few of the more common spine stretches taught in Hatha yoga. If possible do these stretches on a hard surface such as a floor. Stretching while lying on a bed does not provide the same support to your back. Read on to learn how to stretch the spine in hatha yoga.

Instructions

1. Use proper alignment and form. For all of the stretches lie on the floor on your back. Make sure your head remains on the floor. If needed place a towel or pillow under your head or neck to keep the neck long and straight. It is common to let the head tip back which arches the neck and can cause neck pain. It is best to have someone check your alignment to make sure you are not tipping the head back. Press your lower back flat into the floor to maintain a pelvic tilt. If you feel your low back starting to arch off the floor ease up on the stretch. Once your low back starts to arch you are putting yourself at risk for back injury.

2. Breathe and relax. For all of the stretches use your breathing to help you relax into the stretch. Try to inhale and exhale just through the nose as this is physiologically more relaxing and calming for the body. Every time you exhale try to consciously relax the muscles you are stretching. Focus on going deeper into the stretch without pulling and straining. The more you can relax the deeper your body will go into the stretch. Remember to never bounce a stretch as this can lead to injury. Stretches should be held and moved into gently.

3. Try the single knee to chest. Hug your right knee into your chest. Hold underneath the knee. Do not hold on top of the knee as this compresses the joint and can put unnecessary stress on the knee. Take some deep breaths (see Step 2). Each time you exhale gently press the knee into your chest a bit more. Hold for five to 10 deep breaths. Repeat with the other knee.

4. Practice the spinal twist. Bend your knees and place your feet flat on the floor. Bring your arms out to the side in a “T” position with the palms facing up to the ceiling. Drop both knees to the right side. Take some deep breaths (see Step 2). Each time you exhale gently press the left shoulder down and the knees to the floor. Hold for five to 10 deep breaths. To deepen this stretch try crossing the left knee over the right knee. Your knees should be touching. Then with the knees crossed drop your knees to the right.

Tips & Warnings

• Never stretch to the point of pain and discontinue any exercise that makes your symptoms worse.

• Never bounce a stretch. Hold the stretch still and take deep breaths to relax the muscles.