Neutral Spine is a Dance of Breath and Bones
Curiosity is one of the most valuable tools in our toolbox. I often like to explore one particular thing in my yoga practice, like “What are my shoulder blades doing?” or “What’s my tailbone doing?” This can reveal some interesting habits and help me liberate poses and bring greater ease into my daily activities.
Today, I invite you to explore “neutral spine” - a powerful, yet understated concept that can make the difference between a healthy movement and one that might put you at risk of unnecessary tension or even injury - on or off the mat. It’s a gem worth exploring!
The Spine has Curves… Thankfully!
Our spine has curves to help absorb forces of compression like gravity or lifting weight. Our postural habits don’t always lend themselves to optimal functioning of our spine. Learning to find neutral spine can help us have elegant posture, move through our day’s activities with greater ease, and help improve our mood! There are a few key techniques to understand and employ. Take a deep breath and we’ll get started!
The Big Picture:
“Knit the ribs”
Relax the tailbone as you lengthen through the base of your skull
Broaden the palate
Step One: “Knit the ribs”
Let’s explore this action lying on your back, feet on the floor:
Notice the movements of the ribs as you breathe.
As you exhale, gently release the lower ribs towards the spine and your hip crests. The hip crests lightly draw towards your lower ribs.
As you inhale, maintain a small fraction of that sense of abdominal tone (3-5%).
Sense into this ocean wave-like motion of your breath on your inner beach landscape. Inhaling, feel how the breath spreads like water across the beach of your lungs and rib cage. As you exhale completely, the breath returns to the ocean as your lungs and ribs release.
Benefits
Knitting the ribs engages some deep postural support muscles and gives the low back some relief while inviting an opportunity for some much needed extension in the thoracic spine / upper back & rib cage. You may sense a taller and more elegant posture. Knitting the ribs can help steady you in many balance poses and help hold poses longer with greater ease. How awesome is that?!
Unhelpful Habits
There are some other parts of the body that like to help and should probably refrain. I’m talking about the tendency to tuck the tailbone as well as clench the jaw. Neither are necessary and just add to the tension that’s already in those areas. Sigh… Might now be a good time to mention that holding the breath or breathing shallowly is not such a helpful habit? Breathing is key to healthy movement!
Step Two: “Relax the Tailbone as you lengthen through the base of your skull”
When animals sense danger or fear, they tuck their tails. Think of that protective posture, “fetal curl”. Our everyday stress is a kind of fear response as well, so you too can benefit by allowing your tail to uncurl.
In reality, your tail is not so long or moveable; however, it can hold tension. Many muscles connect to your tailbone, and both respond to stress as well as the potential benefits from moving easefully with the breath. By bringing a light awareness to your tailbone, it may move more freely and thus release tension all the way up to your neck. Here’s the next tip: As you relax your tailbone, lengthen up through your spine and ever-so-slightly tuck your chin. Your neck and tailbone are intimately connected by muscle, fascia, and bone.
Step Three: Broaden Your Palate
You’ve knit your ribs and uncurled your tailbone, now let your lower jaw slightly drop. Notice if you were holding tension there. Invite your upper back molars to effortlessly broaden out to the horizon. Notice if your neck and shoulders sigh in relief. Maybe even your eyes will rest more easefully.
With each complete exhale, recommit.
Get Curious as You Explore “Neutral Spine” in Other Poses
Now, see what you notice as you practice “neutral spine” in all your poses and transitions.
Does it reveal any habits that may not be serving you?
Does it create more stability and ease in some poses?
How do you experience the dance of breath and bones in the dynamic expression of neutral spine?
In what poses does the tailbone want to tuck or stick out? When does the jaw tend to clench? When do your lower ribs tend to jut out?
Does using neutral spine liberate these common areas of held tension for you?
New Habits Take Time
With time and practice, your body will likely learn to find Neutral Spine fairly automatically
This becomes a 3-second checklist:
Knit the Ribs - Lightly connect lower ribs to pelvis
Uncurl tailbone as you lengthen spine through the base of your skull
Broaden palate.
Try this for a few weeks. See if this slightly enhanced sense of midline stability improves your posture and helps you feel more ease in your body as you go about your daily activities.
