Forward bends

THE BACK BODY
The final axial plane in our spinal sequences is the humble, yet challenging, forward bends. Forward bends stretch the entire back body – starting at the soles of the feet, traveling up the achilles tendon, the calves, hamstrings, glutes, outer hips, inner groins, lower back and upper back. We often presume limitations in our forward bend come from tightness in the hamstrings, but when there is tension in any of these areas in the back body, it can hinder your ability to release forward. Forward bends take a lot of patience, time and kindness. The large muscle group running the length of the back of the thighs, including the hamstrings, like plenty of gentle encouragement and warming up before they release.

FORWARD BENDS AND THE PELVIS
In its essence, a forward bend is the forward rotation of the head of the two femur thigh bone in the two socket of the hip. To help initiate the movement from the hip joint in your forward bends, try a few standing and seated asana with your hands on your two pointy hip bones, and notice the forward movement or anterior tilt of the pelvis as you fold.

BENEFITS OF FORWARD BENDS
Our natural position of protection and self soothing is fetal position. In fetal position you’ll notice all the joints are flexed – the feet, knees, hips, back and arms. Forward bends flex the hips and spine. They are very calming and relaxing – easing anxiety, stress, tension and depression – helping us to move from the sympathetic nervous system of flight, flight and freeze, to the parasympathetic nervous system of rest and restore.

Spend some time in your warm ups paying particular attention to areas of tension in the back body. During your Surya Namaskara/Sun Salutations take a few breaths in Adho Mukha Svanasana/Downward Facing Dog, and follow the back body from the base of your feet to the tip of your crown – including the outer hips and inner groins. Supta Padangusthasana/Reclined Hand to Big Toe is a good starting point for gradually opening up the backs of the legs and the surrounding muscles. Print out the above sequence to release the whole back body. As with inversions there is lots of hidden forward bends. The ‘peak pose’ of the sequence is an arm balance which requires a deep forward bend. Click on this link to get a full list of forward bends.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Twists

TWISTS AND THE MIDLINE
The spine has a total axial rotation of 90 degrees – the neck/cervical has a range of 50 degrees, the upper back/thoracic of 35 degree and surprisingly the lower back/lumbar has only 5 degrees of rotation. For this reason, care needs to be taken with our twists, so that we don’t put excess pressure on the sacroiliac joint (where pelvis and spine meet). Our twists come from the waist and with the majority of the rotation coming from the upper back/thoracic. The spine has five different ranges of movement – forward, backwards, right side, left side and rotation. But we also have a fifth movement called axial extension. Axial extension is the movement we hope to achieve when we ‘reach through the tip of the crown’, to find as much space as we can between the vertebra, to allow the spine to rotate. When you are working with  twists, draw a line through your midline from the base of your spine to beyond the tip of your crown. When you have found this line twist your body, from the inside out, around this extended midline, like a spiral staircase. You will find you also get a better twist if you extend through your midline, and twist evenly from both sides of the midline.

BENEFITS OF TWISTS
Twists penetrate deep into the organs of the body, bringing fresh blood flow – stimulating the digestive system for maximum nutrition absorption, the liver and kidneys to remove toxins, and the lymph system which supports the immune system. They release stress and physical tension in the chest, shoulders, neck and hips. They also stretch and strengthen the muscles of the respiratory system, bringing with it the many health benefits of ‘good breath’. Try taking some deep breaths in your twists, to get the full stretch and benefits for the lungs. Click this link to get a full list of twists.

The above sequence has two peak poses – Parivrtta Trikonasana/Revolved Triangle and Parsva Bakasana/Side Crow. Before you come into your full expression of Parivrtta Trikonasana/Revolved Triangle on the right side, when you have reached forward with your spine, place your right hand on your right lower back and check if your hips are level. When you have found a level hip position, place your right thumb in your right hip crease to ensure the hips stay in place, as you slowly reach your left arm to a brick or the ground to the right side of your right foot. In Parsva Bakasana/Side Crow draw your navel strongly in towards your spine and reach up through the crown before you take the deep twist to the right. If taking the balance is not in your practice come to the setup stage of the asana for a really deep twist. Working towards hooking your left upper arm outside your right knee.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Backbends

BACKBENDS AND THE MIDLINE
Moving into exploration of the spine is a natural progression from last weeks sequence on the midline. The spine runs along our midline, and gives us a physical element to work towards when ‘drawing into the midline’ in our practice. Maintaining awareness of the midline when practicing backbends reminds us to exert equal effort right and left, and gives a stable structure for the front body to expand and the back body to curve into.

THE SPINE
The spine supports the body against gravity, facilitates movement of the torso, and protects the spinal cord. An understanding of the four natural curves of your back helps you to access safer alignment in your asana. Try standing in Tadasana/Mountain and trace the four curves of your back – starting with the concave curve at the back of your neck/cervical (115 degree full range of motion); moving down to the convex curve of your upper back/thoracic (70 degree full range of motion); diping again into the concave of your lower back/lumbar (95 degree full range of motion); and finally the convex curve of the fused tailbone/sacral. The cervical and lumbar curves have the most range of motion in the spine, which makes them more susceptible to injury. The spine is involved in every asana with either flexion, extension or rotation. Yoga lengthens, strengthens and promotes good interstitial fluid health of the spine.

BENEFITS OF BACKBENDS
Backbends stimulate the nervous system, aid digestion, ease stress, tension, anxiety and depression. They also expand and breath, promoting healthy lung capacity and ease symptoms of asthma and sleep apnea. You’ll notice an increased energy throughout the room in a backbend focused yoga class. We spend a lot of time in our day with our upper spine hunched forward through last of postural awareness in our movement and sitting. Backbebds stretch, expand and open the heart centre. The mind follows the physical, and becomes open and energised too.

The above sequence warms up the spine with lateral bends, twists and strengthening backbends. It also works on lengthening the hip flexors and psoas muscle. Tight hip flexors prevent the posterior (backwards) tilt of the pelvis, restricting backbends and bringing increased flexion and pressure into the lower back. Click this link to get a full list of backbends.

THE BENEFITS OF LATERAL BENDS
Lateral bends are a lovely gentle way to access the concept of lengthening up through the spine to find space between the vertebra for your backbends. Before you do the backbending sequence, try the lateral bends sequence below. Reach up tall through the spine to the tip of the crown before each lateral bend. There is lots of hidden lateral bends in our practice that you may not even notice – such as Viparita Virabhadrasana/Reverse Warrior, Parsvakonasana/Extended Side Angle and Trikonasana/Triangle – which are all great asana to warm up the spine before a backbend peak pose.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru