Multidimensional side-bending and spiraling movements can help.
YOGA IS A WONDERFUL WAY TO DECOMPRESS your spine and sustain freedom of movement in multiple directions, at various speeds, and under different loads— something we all need daily. To fully utilize your movement potential, though, it’s important to add other types of multidimensional movements to your repertoire, including spiraling of your spine and a combination of side bending (lateral flexion) and rotating your spine and rib cage. Unlike standard twisting, a two-dimensional movement that happens in one plane (the transverse), spiraling is a three-dimensional motion that’s repeated in a rhythmic manner. You circle your spine around and actively lengthen it upward, and then you let it recoil to its initial length. As you repeat these actions, you’ll promote healthy fascia (connective tissue) in your back and shoulders, between your abdominal muscles, and all around your ribs.
Three-dimensional movements can also de-stress your shoulders and neck. Your rib cage is the base of support for your shoulder girdle and your head, and by enhancing the three-dimensional expansiveness of your thorax, you expand that base. This means your shoulder blades and collarbones can rest more easily on your ribs, which decreases the workload of the associated muscles and fascia. Less work for these myofascial structures means more freedom of movement in your shoulders and neck.
Denne historien er fra December 2018-utgaven av Yoga Journal.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
Allerede abonnent ? Logg på
Denne historien er fra December 2018-utgaven av Yoga Journal.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
Allerede abonnent? Logg på
Learning to Hear the Voice of Self-Care
How to discern what really matters.
Inclusive Yoga for All
A Down syndrome diagnosis set this family on a path to make yoga accessible to everyone.
For the Joy of Practice
Doing yoga without attachment to the outcome can bring unexpected gifts.
Be Kind to Your Spine
Your vertebral column is a series of complex, interconnecting parts that support your every movement. Here's how to keep it safe.
A Skeptic of Chakra Balancing
The experience helped me make peace with things that can't be explained.
Are We Having Fun Yet?
Bring play back into your practice with three styles of yoga that can get you out of your head and bring a smile to your face.
12 Ways to Use Blocks You've Probably Never Tried Before
The beauty of blocks? They not only meet you where you are in your practice, they take you beyond where you ever thought you could go.
THE SCIENCE OF AWE
THOSE MOMENTS IN LIFE THAT STOP YOU IN YOUR TRACKS IN ASTONISHMENT? RESEARCH SAYS EXPERIENCING MORE OF THEM CAN CHANGE YOUR LIFE.
What Your Doshas Say About Your Dharma
Ayurveda can explain so much more than what's out of balance.
The Future of Yoga
Yoga has been evolving for thousands of yearsfrom a mind-and-body spiritual practice to a billion-dollar "lifestyle" practice. What's next? We asked futurists, teachers, and thinkers what to expect in the next decade and beyond.