In our yoga classes we may find ourselves rushing into poses, there is never any reason to rush or force oneself into a pose, and in doing so we may subject ourselves into a strain. This can be preventable by using proper technique, modified poses where indicated and not rushing.
Paschimottanasana ( forward bend) is a good example. We begin by gently engaging those muscles that improve hip flexion and anterior (forward) tilt of the pelvis, and then release the muscles that can limit hip flexion. In this manner, the forward bend comes from the hips rather than the lumbar spine. But here we may find ourselves pulling from the lumbar spine (low back) and creating pain.
Let's look into this to see if we can slow down and get right! The hamstrings, for example, are hip extensors which can limit hip flexion. Contracting the quadriceps contributes to releasing them through reciprocal inhibition,(which is the process of muscles on one side of a joint relaxing to accommodate contraction on the other side of that joint). Therefore, if we engage the quadriceps they help to produce forward bending from the hips rather than from the lumbar spine. Simple enough when we break it down and take the time to feel the movement.
Remember, that in our yoga practice we learn posture, alignment and the breath. This will create a strong foundation for our practice, so we can continue to do joyful and mindful yoga. This understanding or body awareness will help us to stay on our yoga journey for a long, long time.
Namaste
Paschimottanasana ( forward bend) is a good example. We begin by gently engaging those muscles that improve hip flexion and anterior (forward) tilt of the pelvis, and then release the muscles that can limit hip flexion. In this manner, the forward bend comes from the hips rather than the lumbar spine. But here we may find ourselves pulling from the lumbar spine (low back) and creating pain.
Let's look into this to see if we can slow down and get right! The hamstrings, for example, are hip extensors which can limit hip flexion. Contracting the quadriceps contributes to releasing them through reciprocal inhibition,(which is the process of muscles on one side of a joint relaxing to accommodate contraction on the other side of that joint). Therefore, if we engage the quadriceps they help to produce forward bending from the hips rather than from the lumbar spine. Simple enough when we break it down and take the time to feel the movement.
Remember, that in our yoga practice we learn posture, alignment and the breath. This will create a strong foundation for our practice, so we can continue to do joyful and mindful yoga. This understanding or body awareness will help us to stay on our yoga journey for a long, long time.
Namaste