If you’re reading this, congratulations- you my sweet friend have a magical spine and a thirst to understand it! And if you’ve ever taken a yoga class, you’ve probably been told to compress it, lengthen it, or “move one vertebra at a time” like some kind of graceful anatomical accordion.
But what exactly is the big deal about the spine? Why do yoga teachers (including me) treat it like the holy grail of our bodies? And how does Bikram Yoga help keep your spine strong, flexible, and happy?
Let’s get into this- I live for this stuff and I'm psyched to share...
Your Spine: The MVP of Movement & Function
Your spine is the central column of your body—literally and figuratively.
It holds you up, lets you move in all directions, and protects your nervous system’s headquarters (aka the spinal cord, the VIP highway of all bodily communication).
Your spine isn’t just one big solid piece- it’s made up of 33 vertebrae, which are divided into three main regions the Cervical Spine, The Thoracic Spine & The Lumbar Spine:
1. Cervical Spine (Neck, 7 vertebrae)
The snack-sized vertebrae that let you nod, shake your head, and side-eye people dramatically.
2. Thoracic Spine (Mid-back, 12 vertebrae)
The anchor point for your ribcage, keeping you stable while also allowing some movement.
3. Lumbar Spine (Lower back, 5 vertebrae)
The strongest part of your spine, supporting your body weight while still letting you bend, twist, and flow.
Spinal Mobility: The 4 Moves Your Spine Lives For
Your spine isn’t just there to hold you up—it wants to move.
In fact, movement is what keeps it healthy and in Bikram Yoga, we move the spine in four essential ways:
1. Flexion (Forward Bending)
Think about the movement of the spine in Rabbit Pose or in Standing Head to Knee.
2. Extension (Backward Bending)
And now the opposite movement of the spine in Half Moon Backward bending or Camel Pose
3. Lateral Flexion (Side Bending)
Now imagine that delicious stretch from your fingertips to your toes in Half Moon Pose.
4. Rotation (Twisting)
In the Bikram Series, our deepest and most obvious twist is in Spine Twisting Pose, where you finally wring out all any last drops of tension at the end of class.
Every single posture in Bikram Yoga is strategically designed to mobilise and strengthen the spine-so if your teacher ever says, “You’re only as young as your spine is flexible,” they’re not just being poetic.
The Bikram Yoga Spine Formula: Strength + Stretch = Longevity
One of the biggest mistakes people make when trying to “fix” their back pain or mobility issues is that they only focus on either flexibility OR strength, when in reality, you need both.
✔ Strength without flexibility = A rigid, compressed spine that’s prone to injury.
✔ Flexibility without strength = A hypermobile, unstable spine that can’t support movement properly.
✔ Strength + Flexibility = A bulletproof back that lets you move freely and pain-free for life.
How Bikram Yoga Nails This Balance
The full series of 26 postures and 2 breathing exercises hits all four directions gradually increasing in intensity as we progress through the class.
• Forward bends (Hands to Feet Pose, Standing Head to Knee Pose, Rabbit Pose and Stretching) progressively stretch and decompress the spine.
• Backbends (Half Moon Backward Bending, Standing Bow Pose, the entire Spine strengthening series,Camel Pose) all build strength in the spinal extensors progressively more and more inensively through the class.
• Side bends (Half Moon Pose & Triangle Pose) activate & target the obliques and deep spinal stabilizers for true balance.
• Twists (Spine Twisting Pose) keep the vertebrae moving smoothly and prevent stiffness.
With a sustainable and consistent practice, this sequence trains your spine like an athlete, keeping it strong, flexible, and youthful for years to come.
Compression & Decompression: The Hidden Secret of Spinal Health
If you've ever heard a teacher refer to the spine being compressed or decompressed, that’s not just yoga talk—it’s straight up science.
Spinal Compression (like in Rabbit Pose or Standing Head to Knee) temporarily restricts blood flow, creating a pressure buildup.
In a nutshell, the way that this works is when we bend forward, certain parts of our spine press together, reducing space between the vertebrae which when done in a controlled way, stimulates circulation.
Spinal Decompression occurs after the compression as we come out of the pose slowly, releases that squish between the vertebrae and flushes in fresh, oxygenated blood, feeding your spinal discs and surrounding tissues.
This pump effect keeps the spine hydrated and nourished-which is essential, because unlike muscles, spinal discs don’t get direct blood supply.
Movement is what keeps them happy.
Your Spine & The Nervous System: Superhero Mode vs. Spa Mode
We can’t talk about the spine without mentioning the nervous system—because the two are inseparable.
Your spinal cord is literally the main highway for all messages between your brain and body- controlling everything from muscle movement to digestion to emotional responses.
And here’s where our Superhero Mode (SNS) vs. Spa Mode (PNS) analogy comes back into play:
• Superhero Mode (Sympathetic Nervous System)
The SNS is activated when your spine is under load (standing postures, backbends, or strength-based movements).
• Spa Mode (Parasympathetic Nervous System)
The PNS becomes activated when you decompress (forward folds, twists, and Savasana).
A well-functioning spine allows you to switch between these two modes effortlessly which means less stress, better recovery, and a happier nervous system overall.
Add to the mix, repeated practice of breath control (which we do in the hot room), your ability to keep your nervous system balanced levels right up!
In the hot room, we train your spine like a pro, moving it in all directions, balancing strength with flexibility, and never underestimating the power of compression & release.
Because at the end of the day, your spine isn’t just a stack of bones-it’s the pillar of your vitality. Treat it well, and it will carry you through life with strength, grace, and ease.
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