So many people have issues with their backs. We all spend so much time in the front of our bodies, especially when it's cold and we hunch our shoulders forward even more.
“Yoga is basically a program for the spine at every level—physical, respiratory, mental, and spiritual,” said Desikachar, one of the leading teachers of modern day yoga.
Physical yoga is a practice to not only improve the flexibility and mobility of the spine but equally to build strength and support the spine too.
We know the key movements of the spine are forward flexion, lateral flexion, extension and twisting. All these actions are important. However, in our day to day activities standing over cookers, sinks, desks, even driving you can find your spine is rounding/flexing forwards, much more than other movements. With not much to counter balance these actions in our daily routines. So, it's no wonder so many people have back problems.
It's also worth mentioning here that strong back bends need to be approached with caution too, as so many people take the strain in the lower back and this too can lead to problems.
A few years ago there was a massive stir with reports saying yoga can be bad for you. However, this was often misinterpreted. Obviously, it goes without saying that some yoga practiced with poor technique, and failing to recognise weaknesses in our bodies, is definitely bad for you! See this interesting article from Harvard https://www.health.harvard.edu/blog/yoga-and-back-pain-2018041413652#:~:text=The%20practice%20helps%20to%20stretch,also%20helps%20stabilize%20your%20spine
The main issue with yoga-related back injuries is that people don’t follow proper form and speed, says Dr. Lauren Elson, instructor in medicine at Harvard Medical School. "They quickly ‘drop’ into a yoga pose without gradually ‘lengthening’ into it."
As Dr. Elson is specifically talking about back bends and I fully support one of the main issues is around distributing the weight and curve.
I've been looking at this in my classes this week. Particularly upward facing dog. Which is a strong pose and needs to be practiced with respect and caution. I love how the Sun Salutations ease us in, like a warm up. Each pose is deliberately designed to flow from one to another, without long stays in the more difficult movements, especially Upward Facing Dog. A good understanding of the pose, patience, letting go are all important in creating space, distributing the weight and curve.
Here's some more reading and great alternatives.
It's also really important finding the counter pose to a strong back bend. Whilst in Surya Namaskar is fluid the flow should balance things out, stronger back bends need some further easing out. Whether it's hugging your knees and rolling side to side or a gentle twist, before entering a counter pose.
When I see my own dogs do this sequence (even the 14 year old Labrador still has a go). Upward dog, followed by downward dog are primal moves to get us up and going.
Namaste
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