Daily yoga regimen for maintaining back flexibility throughout aging: Four essential poses to include in your routine
Practicing the five main types of spinal movements, as outlined by Joseph Pilates and demonstrated in various yoga postures, can significantly improve spinal health and flexibility. These movements, which include extension, flexion, lateral flexion, rotation, and axial extension, collectively promote core strength, spinal stability, improved posture, and increased range of motion.
One such yoga posture is the Palm Tree Pose (Tadasana). To perform this pose, stand with feet together or hip-width apart, interlock fingers, place palms on top of head, engage thighs, tuck tailbone, fix gaze, inhale and come up onto toes with arms overhead, hold breath, exhale and bring hands back to head and heels to floor.
Another yoga posture that engages the spinal movements is the Swaying Palm Tree Pose (Tiryak Tadasana). Here, you stand with feet more than shoulder-width apart, and as you inhale, raise your arms up to shoulder height, parallel to the floor. Sway your body to the left and right on each repetition.
The dynamic nature of the Waist Rotating Pose (Kati Chakrasana) can also help to reenergize you. To execute this pose, allow your left hand to reach your right shoulder and your right hand to wrap around your lower back toward your left buttock. Fix your gaze at a point in front, inhale, and twist your torso to the right, exhale and hold, feeling the twist in your body. Look over your right shoulder if it's comfortable for the pose.
The Cat-Cow Pose (Marjariasana) enhances flexion and extension in the spine, improving flexibility and overall mobility. To perform this pose, start on all fours, inhale and arch your back, lifting your head and tailbone, and exhale as you round your spine, tucking your chin and pelvis towards the floor.
These poses stretch the entire spine, helping to lengthen the muscles and ligaments while developing balance and flexibility. It's essential to keep your spine long and shoulders down and relaxed throughout these poses.
Joseph Pilates, the founder of Pilates, once said, "You're only as young as your spine is flexible." and "If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young." By practicing these spinal movements regularly, you can maintain a flexible, strong, and youthful spine, which is foundational for overall physical function and well-being.
Incorporating these four exercises - Palm Tree Pose, Swaying Palm Tree Pose, Cat-Cow Pose, and Downward-Facing Dog Pose - into your routine can help move your spine through all these movement patterns and maintain flexibility. Practicing these spinal movements can help keep your back happy and support a better posture, reducing chronic neck and back pain. Moreover, the precision and mindfulness required in these exercises increase proprioception (body’s spatial awareness), improving balance and coordination in daily activities.
Lastly, it's worth noting that the low-impact, controlled nature of these movements promotes safe spinal mechanics and supports injury recovery by stabilizing the spine and correcting movement patterns. Additionally, the focused breathing and mindful engagement in these spinal exercises contribute to stress reduction and improved mental focus, supporting holistic health.
[1] Pilates Method Alliance. (n.d.). The Pilates Method. Retrieved from https://www.pilatesmethodalliance.org/pma/about-pilates/the-pilates-method
[2] Yoga Journal. (2020). The Benefits of Yoga. Retrieved from https://www.yogajournal.com/practice/the-benefits-of-yoga
[3] Mayo Clinic. (2021). Yoga: Find the right style for you. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/yoga/art-20048389
[4] National Institute on Aging. (2021). Exercise: Staying active as you age. Retrieved from https://www.nia.nih.gov/health/exercise-staying-active-you-age
The Palm Tree Pose (Tadasana) and Swaying Palm Tree Pose promote flexibility and spinal health, as they involve the five main spinal movements outlined by Joseph Pilates. The Cat-Cow Pose enhances flexion and extension in the spine, significantly improving flexibility. Incorporating these gentle exercises from yoga and Pilates into a health-and-wellness routine can support a strong, flexible, and youthful spine – a foundation for overall physical function and well-being. Regular practice of these controlled movements can also help reduce chronic neck and back pain, improve posture, and increase proprioception for better balance and coordination in daily activities. As Pilates said, "You're only as young as your spine is flexible." (Pilates Method Alliance, 2021, Yoga Journal, 2020, Mayo Clinic, 2021, National Institute on Aging, 2021)
