The Spinal Column

Question 1

List five (5) benefits of āsana on the spine and spinal health

Answer 1

1. Activates the deep muscles of the spinal column to help create stability both on and off the mat
2. Greater flexibility in the spine allows for a greater range of motion on and off the mat
3. Creates body awareness to support the health of the spine
4. Increased blood flow to these muscles which supports greater systemic health
5. It helps treat mental health and stress that chronic back pain can create
6. Improves balance and therefore stability, helping prevent accidents off the mat

Question 2

How would you support a student who had undiagnosed ‘back’ pain and wanted to join your yoga class?

Answer 2

• Observe how they are walking, moving, body language
• Ask location of pain and pain scale 1-10
• Have they got medical clearance?
• Advise they do a gentle practise and advise of modifications

Practice Ahimsa!

Question 3

Discuss the difference between acute and chronic pain?

Answer 3

Acute pain

• lasts less than 3mths
• Directly relate to soft tissue damage

Chronic

• longer than 3mths
• can continue after injury heals

Question 4

What is the relationship between yogic breathing practices and spinal health?

Answer 4

• Expanding ribs stretches the muscles that originate at the Thoracic Vertebrae, assisting with tightness
• Deep rhythmic breathing increases lung capacity massages and stretches mid back muscles
• Greater circulation to back muscles (systemic health)
• The above help correct postural alignment

Question 5

Name the major muscles of the trunk and spinal column

Answer 5

• Sternocleidomastoid
• Latissimus Dorsi
• Trapezius
• Erector Spinae
• Psoas
• Quadratus Lumborum

Question 6

What is hyperlordosis?

Answer 6

Abnormal curvature either in the lumbar or cervical spine

Question 7

Name the 5 regions of the vertebral column

Answer 7

Cervical, Thoracic, Lumbar, Sacral & coccyx

Question 8

Name the 4 major movements of the spine

Answer 8

Flexion, Extension, Axial Rotation & Lateral Flexion

Question 9

What asanas create flexion of the spine?

Answer 9

Forward folds

Question 10

What asanas generally create extension of the spine?

Answer 10

Back bends

Question 11

What asanas create axial rotation of the spine?

Answer 11

Twists

Question 12

What asanas create lateral flexion of the spine?

Answer 12

Parsva sukhasana