The chest (thorax) is a very elastic and flexible structure of bone, cartilage, joints and finely woven muscle layers. In the front, the sternum, the thoracic spine behind, and graceful ribs between them form his hive-like shape and protectively surround the heart and lungs. By comparison, the skull and pelvis are much more rustic in bone construction. The ribcage is suspended from the spine. Via ribs and articular surfaces on the transverse processes of the vertebrae, he makes an elastic connection with the thoracic spine. In the front, the ribs also connect to the sternum via cartilaginous joints.
One goal in yoga is to develop an elastic and vibrant ribcage. The elasticity of the rib cage is achieved by mobilizing the individual thoracic vertebrae, the ribs and the sternum.
The thoracic spine with its 12 vertebral bodies is the longest part of the spine. Their articular surfaces are almost vertical, like the axis of a spiral staircase. In particular, the thoracic vertebrae allow rotations and twists such as, for example, the rotating seat, Matsyendrasana, or the crocodile, Nakrasana, in a supine position. But the thoracic spine also allows for anterior, posterior, and lateral flexions.
The cobra position, Bhujangasana, is a symbol of the opening of the heart space. The image of the smile between the clavicles or B.K.S. Iyengar's opening of the "eyes of the chest" describe this opening very nicely. On the physical level, the subtle lifting of the sternum causes the expansion between the clavicles.
The ribcage in motion
Ideally, the ribcage integrates with the movement of the pelvis and the head, with the lower ribs following the pelvis, the upper ones following the head. The thoracic spine can lengthen. When walking and running, the spine is fully erected at the moment of repulsion. The movement impulse is transmitted via the pelvis to the chest and head. The front, upper edge of the pool rises and connects to the lower ribs. The sternum and the upper ribs in the front aim towards the head. This is how different directions of movement in the thorax act. The movement or energy pulse travels from the pelvic floor along the spine, through the sternum to the head crown. Each step change allows the spine to swing back into the double S shape, along with a lowering of the sternum and anterior rim of the pelvis until the other foot re-establishes contact with the earth. Walking and running are known as free-swinging ribcages. At the moment of erection, the thorax widens and opens, and in turn between the steps, the ribcage contracts again.
Breathing
With these movements, the breath synchronizes in a natural way, or can be in yogic breathing corresponding movement principles show. A flexible rib cage has the advantage of efficient breathing. Upon complete inhalation, the spine is totally erected. The lower ribs are raised at the back, the lower ribs lower at the front. The lumbar spine undergoes an extension from the lordosis. In the upper thoracic region, it is exactly the opposite. The sternum and the upper ribs rise in front, the upper ribs lower at the back. The thoracic spine experiences extension from the kyphosis.
Upon exhalation, the spine gently swings back into its double S shape. The inhaling and exhaling creates this continuous vibration of the spine, a rhythmic stretching and contracting. The S of the spine is stretched out and swings back into its curves.
In yogic breathing, the energy (the prana) travels down the spine from bottom to top, exhaling it wanders back from top to bottom. For a good Prana flow "permeability" is the magic word. If the thoracic spine and thorax are permeable, Prana flows through the sternum during inhalation and awakens the heart. It spreads over the clavicles and also expands the area between the shoulder blades. The muscles and cells flow through energy and they are brought back to life. During exhalation, the tissue contracts again so that much residual air can be exhaled - now Apana, the excretory energy, is active.
Asanas
A flexible rib cage is a prerequisite for asanas such as cobra (Bhujangasana), bridge (Sethu-Bandhasana) or Rad (Chakrasana) to have a beneficial effect on your health. If the chest is immobile like a box, compression in the lower back occurs. Then the thorax moves only en bloque, i. Several vertebral segments of the thoracic spine are immobile and individual vertebral segments of the lumbar spine are overused.
The widespread instruction "Lift your sternum!" Can increase the stress in the lower back, if the chest is not elastically movable and thereby the pressure in the cross is leveraged. In order to free the ribcage from its block and make it more flexible, a back-up connection between the anterior upper pelvic border and the anterior lower ribs of the thorax should be maintained. By this is meant that the extension of the lower, anterior rib cage is directed towards the pelvis. Maintaining this connection between your pelvis and chest through your abdominal power is a subtle form of "core integration." In American anatomy yoga books, this stabilization of the lower back is also referred to simply as "airbag".
The upper sternum is in communication with the upper ribs. In backbends, it should align itself further upwards and backwards, without constriction of the shoulder blades. The ribcage is therefore pulled apart like a rubber band. The lower ribs at the front pull forward down, the sternum pulls upwards.
The upper part of the sternum (the manubrium) connects with the clavicles via the sterno-clavicular joint. If the sternum rises in conjunction with a lowering of the shoulder blades, then the clavicles move from their V-position out into the horizontal and can widen. The feeling of opening the heart is connected with it.
The median portion of the sternum (sword body) connects to the third to seventh rib. The sword body of the sternum should carry the lifting of the breastbone, so that the backbends - seen yogically - are guided by the heart and from there in a harmonious alignment.
Working on computers or driving cars can lead to protracted shoulders. The shoulder joints are pulled forward. The neck and neck area behind hardened and the front legs fall V-shaped inwards and narrow the front chest. The "eyes of the chest", the space between the clavicles, close and the M. pectoralis minor is shortened. This dynamic can lead to the so-called "funnel chest". The ribcage sinks permanently at the front, usually in conjunction with a round back.
Yoga Anatomy Exercise
A small preliminary exercise for aligning the thorax in asanas is lifting and lowering the sternum in siddhasana. Take a deep breath and sigh with all your soul. The sternum sinks, and a feeling of letting go flows through the body. By inhaling, lift the sternum, the middle part, again and widen the clavicles. Think of the beautiful metaphor "Clavicle smile". Now put one hand on your sternum and one hand on the area of the epigastal angle on your costal arch, where the ribs meet in an A-shape. Now exhale again, release the sternum and lower the lower ribs. When you breathe again and lift the sternum, pull your lower ribs down to the pelvis with your hand and feel the other hand on the sternum as the ribcage lifts. Be careful not to squeeze the shoulder blades together. Repeat the exercise a few times and let the movements get finer. This is how one's own body awareness can sensitize.
Now transfer this exercise to the cobra. Here, the stretching and opening of the ribcage can be an eye-opener. Lift yourself out of your shoulders and stabilize your lower back with Core Integration (see YOGA AKTUELL issue 72). With inhalation, the sternum first pulls forward and then lifts upwards. The clavicles are "breathed far". Sigh again and let the sternum sink, then breathe again and lift the sternum. Repeat the exercise rhythmically in the respiratory flow. Make sure that there are no distortions in the spine, and feel a soft flow of energy in it. Then hold the position for a few breaths and breathe into the extension of the thorax as well as into the opening of the heart space. The optimization of the physical alignment according to anatomical aspects in connection with the breathing and a fine feeling in the body leads to an energetic orientation of the asana.
Suppleness, lightness and grace are reflected both in posture and in your own body feeling. If the chest is wide and open, the heart can open as well. Frankness is hard to imagine with the sternum retracted and the shoulders fallen forward. "Smile", however, the clavicles and is the front chest area wide, radiating openness and strength.
