Tag Archives: Spine

spine woman externalIn yesterday’s post, we explored the possibilities of focusing awareness on the design and structure of the spine, in particular the very top and base of it.

At the base are the sacrum and coccyx which are more solid that much of the rest of the strand of spinal bones. In fact, when seen from the side, they look much like a curved palm of a hand. When I imagine that hand behind me, something in relaxes a little.

Relaxed Rootedness

A few years ago, Nia practitioner Diane Goodbar shared a Nia story* that comes back to me every time I’m in traffic. After a Nia class in which we focused on the supportive “hand” of the sacrum, she was stopped at a light and saw a car barreling toward her from behind. She had no way of getting out of the way so had no choice but to allow herself to be rear-ended. She writes,

…as I “braced for impact” I just sat in my car totally relaxed, looking straight ahead, and feeling that hand [of the sacrum] supporting me. My car was hit really hard but I ended up with absolutely no injuries. In fact, I wasn’t even slightly sore and in less that 24 hours was back at the gym doing my normal workout. (You can read Diane’s whole amazing story here.)

Right now, imagine the relaxed support and the dynamic rootedness provided by the sacrum and coccyx. Experiment with adjusting what you’re doing to enhance that sensation.

The Spine’s Design: Top

The top two vertebrae of the spine are the atlas and the axis which allow the head to nod and turn. Most people move their head very little, opting instead for the “marshmallow on the toothpick” approach. This lack of movement over-stabilizes the muscles and joints in the neck and constricts the flow of energy. No shock that neck and head aches are miserably common.

The top two cervical vertebrae are positioned right behind the center of the eyebrows. The eyes and head direct our attention and energy, so movement of the top of the spine is essential for us to see and connect actively with the world. We call strong leaders and courageous creators “visionary” for their ability to see beyond the obvious. (Think of one of your heroes, and I expect that in your mind’s eye they are not looking down but are upright and looking out!) Mindfully moving the spine from the top connects us to this visionary nature that we can all access.

Spine Divine

As the main conduit of the nervous system, tremendous energy is moving through the spine in every moment. Enhancing our awareness and honing our movement particularly at the top and bottom of the spine offers more physical ease and comfort. I’ve also noticed that after moving the spine mindfully, when I quiet down, I also have access to insights, ideas, and creativity that was not accessible before.

Experiment with both big and small movements at the atlas/axis and at the sacrum/coccyx. Then sit or lie down quietly, letting both the body and mind settle down and see what comes to you from this aware and relaxed place.

This post is one of the things that came to me. I’d love to hear your experience.

* Do you have a Nia story?  Something big or small about how the practice has affected you or how you use the practice outside the studio?  I’d love to hear it!  Send it to me at and maybe we’ll use it as a focus for class and the blog!

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