A monthly newsletter that explores all things Yoga – from adjusting your asana to discussing philosophy – and how to make all of it your own.

Happy Month!

Hello Reader,

While I can't say I'm thrilled with the state of the world right now, what I see to do is suck it up (or in), brace ourselves, and try to keep moving where we can. (Which is what we're talking about in the physical realm this month.)

As things settle in to the fall rhythm (at last), I'm anticipating that I can free up time to restart my yoga philosophy online course. Stay tuned!

I don't currently have a return-to-studio date...so please be patient as my photo backgrounds move from lovely open spaces to vaguely toy-free hallways 😆

Anatomy Spotlight: Vertebra T12

You recall that the spine has three curves: cervical (7 neck bones), thoracic (12 rib bones), and lumbar (5 low back bones). Healthy spinal function relies on these curves maintaining their neutral shape, while being able to mobilize in multiple directions. Today we’re going to talk about preserving spinal integrity by bringing awareness to the lowest thoracic vertebrae – T10-T12 – which are a transition point between two curves, and thus vulnerable to overworking.

By vulnerable, I mean when doing backbends in particular, we often rely excessively on the mobility of these vertebrae, rather than encouraging the backbend to encompass all of our thoracic spine. This makes sense, as T11 & T12 are connected to the floating ribs, and thus not limited by the stability of the ribcage. (T10 can be caught up in the excitement as the first stable vertebra; plus, movement happens between the bones.) However, using this mobile point unconsciously and without balance can lead to the ‘paperclip effect’ – bending back and forth, back and forth, until hypermobility or injury results. A strong muscular support is the best remedy (we’ll talk more about that next month.)

Pose Breakdown: Bridge

I often see students missing the opportunity of a supported, nuanced Bridge pose. As so often happens, the focus goes to the outer shape – trying to get the hips as high as possible. But we aren’t actually seeking to let cars pass under us! We are targeting the ribcage and coaxing mobility into our spine. Counterintuitively, we do this by stabilizing the T10-12 vertebrae; this allows better access into T1-9.

Before lifting hips off the ground, create a small backbend in the lumbar (low back) spine. Support this shape with a strong pull of bellybutton to spine, but up to the base of the ribcage – T12 zone. (Think of bracing for a punch in the gut! Those muscles.) Now shift awareness to the heart as your hips rise off the earth; invite mobility between the shoulderblades at the spine, as if spine is trying to float through your sternum to your chin. Holding strong in the low back and lowest ribs isolates the movement to the oft stuck middle ribcage, while protecting the spinal transition point from hypermobility.

Thanks for joining me!

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