Written by Amanda Dzengeleski
Osteoporosis and Yoga Workshop is back on Saturday, November 4! Learn what postures to avoid and how you can modify postures to gain the same benefits and target, while being safe for your bones. In Person is full but you can put your name on Waiting List for The In Person Option OR Sign Up for the Online Option.
Learn a balanced set of practices that safely explore skeletal and fascial variation in our November Lunchtime Learning series, Wednesdays at 11:30a-12:45p EST.
November 1: Skeletal Variation and Yoga Asana with Sam
November 8: Somatic Exploration of the Spine with Amanda
Online Only*
November 15th: Herbal Yoga - Stinging Nettle with Ainslee
November 29: Ayurvedic Principles to Nourish Bones and Joints with Aviva
The human spine functions to distribute weight between the upper and lower body and facilitate movement. Stability is its primary function, with mobility as a secondary concern. Yet, in the world of yoga, this hierarchy is often reversed, placing excessive emphasis on flexibility rather than stability; flexibility being the distance between your neutral spine and its most extreme position.
In contrast to four-legged creatures, humans bear the weight of the upper body on the spine, making stability paramount. The spine is most stable when in its neutral position, and it becomes less stable as it deviates from this natural alignment. But what defines "neutral" in a spine that is inherently curved? Human variation adds complexity; what's considered neutral for one person may not be the same for another.
The quest for a neutral spine often begins with Mountain Pose (Tadasana). In this stance, the aim is to find the position where the spine experiences the least tension, which is likely your personal neutral position. However, the body can be deceptive—poor posture might feel relaxed, yet stress accumulates in the connective tissues when muscles lose their tone. Weak muscles shift the burden to the fascia, making it difficult to identify true spinal relaxation.
To understand your spine's alignment, you must pay attention to muscular tension, joint stresses, and fascial pressures. This takes practice and experimentation. Different postures can help you identify where your spine feels light, long, and relaxed—likely your neutral position. Please note, the guidance of a qualified teacher can be valuable in exploring your spine.
The spine is least equipped to bear loads when far from neutral, and it's most sturdy when close to or in its neutral position. According to Bernie Clark, author of Your Spine Your Yoga, two fundamental guidelines emerge for working with the spine:
When the spine is under load, maintain proximity to a neutral position, stabilize it, and restrict movement.
To enhance range of motion, relieve the spine of its load.
In other words, stiffen the spine under stress and unload it when pursuing enhanced movement. Deep backbends and twists can be beneficial if your spine allows, provided that they don't impose undue stress.
Optimal health doesn't demand excessive spinal flexibility. Remember, you are unique—no one else shares your biography or biology. One-size-fits-all advice doesn't hold; what works for one person might not work for you. The key is to discover the movements and exercises that serve your body. Let your practice be adaptable, not dogmatic, respecting the vast spectrum of human variation.
Dogwood Studio takes a functional approach to yoga - one that honors skeletal variation, emphasizes stability and freedom for your body. Sign up for a group class or consider a private yoga therapy session for a more individualized practice.
Email info@dogwoodstudioyoga.com with questions. We are here to help!
Amanda Dzengeleski is a 200-hour registered yoga teacher (RYT) and an aspiring yoga therapist (in training). She first discovered yoga as a form of mind-body medicine that cultivated a deeper state of self-awareness and personal growth. Using a functional and trauma-informed approach, Amanda empowers her students to move freely and intentionally in celebration of body, mind, and soul.
SAM Sather, founder of Dogwood Studios, is a certified yoga therapist (C-IAYT) and an Insight Yoga Institute (IYI) endorsed teacher. She individualizes the yoga practice with appropriate modifications for participants’ unique bodies and medical histories with a focus on finding calm and improving health. She offers several live, online and in person yoga classes as well as private sessions so you can focus on your needs one-on-one.
