Active Kurmasana

Kurmasana is an intense spinal forward bend and I recommend should only be practiced with a teacher and not by learning from the internet.

This post is mainly to show how long my spine is when I practice this posture rather than as a 'how to'.  I have pictures and a video at the end.

Many people can do a version of this where they straighten their legs but their spine remains very humped up--like a tortoise shell I suppose.

It will indeed remain a little 'humpy' but my effort here is in trying to lengthen.

I do active variations first to firm the tummy (in a way I can breathe and move the spine).  A more active variation would be to lie down and do what I show here.

First, a sort of navasana where knees bend and I make efforts to draw them into my chest.

Then, I try to keep my legs as close to my chest as possible and straighten them.  This will be beyond a lot of people.  Don't let your legs come out too far from your chest.

Next I take my heels and help myself into the posture assisting with the hands.  I try to push my heels into my hands and make efforts to bend my elbows.  I keep chest and thighs close.  I try to keep shoulders and knees together with firm tummy.  The danger when you use your hands here is that your tummy goes soft so make sure tummy stays firm.

Lengthen the legs as much as possible while maintaining previous actions.  In the video you can see me wriggling to lengthen my spine further--while trying to keep my balance. It's a bit tricky.

I keep tummy firm and legs come down.  Knees are bent, spine is long. I recommend you keep spine long and legs bent rather than go for straight legs.  Far better to stay here than strain or force.

Tummy firm, spine long and shoulders go under knees.

Arms straighten out beside me, shoulders under knees, tummy firm, spine long.  I can breathe comfortably.

Slowly I go, keeping tummy firm and spine long.

The video below shows the posture in action. I make particular efforts to also ensure my neck is in a comfortable position and you can see me moving it around. 

Following an intense forward bend like this I do a less intense forward bend like paschimottansasana and then a strong tummy firming posture like bakasana or a high plank.  If you do postures well counterpose is not necessary but I have just made it a practice.

Using active movements and doing the posture 'mid-air' without hands as much as possible ensures I combine strength and flexibility.

I teach something like the 'wowee active hip opening' sequence I just posted prior to this before I do a posture like kurmasana.

This is the approach I take in my classes, workshops and retreats.  Join me if you like--in Canberra, Bali (for our yoga and raw food retreat September 2015) or in Sri Lanka (yoga retreat).  Details of my class and retreat schedule are on the home page of my blog.

Happy and safe practicing.

www.yogacafecanberra.blogspot.com
www.artofliferetreats.com
www.yogacafelk.blogspot.com

How To Lengthen Lower Back And Unsquash Front of Hips

In this post I show videos and step by step instructions on how to help unsquash the front of hips and lengthen lower back.  They are great tips for people who spend a lot of time sitting, which is most of us in general.

Key Instructions
I have a limited repertoire of what I consider some basic instructions.

No matter what sequence I teach these instructions repeat themselves over and over.

They repeat themselves over and over in single class.

Sometimes I wonder why people keep coming back since I do say the same thing over and over again!

I like to think that it is perhaps my wit and good humour that brings people back.

But I am pretty sure it is because while these instructions sound simple, they are actually tricky to apply, to apply consistently, and to apply in different orientations to gravity.

One of those instructions is "sitting bones down, top of pelvis back, lengthen lower back."

For people who have tight lower backs, and even people who do not, this instruction feels amazing on the lower back.

However, I could also say, "sitting bones down, top of pelvis back, unsquash front of hips."

You see, depending where you focus, or perhaps where you feel more tightness, the same instruction can help in two places.

Most people live a lot of their lives squashing the front of hips.  Well, those that sit for most of the day do.

So this instruction is a great way to help unsquash.

It is particularly useful to apply in forward bending postures.

I keep the front of groin open (unsquashed) when I practice forward bending postures.

It is the opposite of what many people practice--either deliberately or incidentally.

It means you work on spinal forward bending then hip flexion rather than just hip flexion, which often happens.

Some Thoughts Before You Watch And Practice
For me yoga is a spinal movement practice.  In order to maintain the health of your spine you need to learn how to move it, and move it safely. Unsquashing is key.  Being able to create firmness in they tummy in a way you can still feel the movement of the breath there while mobilising the spine are also key.

In the videos I chose a modified chandra namaskar to show the differences between squashing and unsquashing.  One video shows me showing what squashing looks like versus unsquashing.  The other video just shows a smooth unsquashing practice.

I have also taken still shots so you can compare the two side by side.

Perhaps watch unsquashing versus squashing first.  Then look at the still shots.  Then watch the unsquashing so you are left with a clear impression of unsquashing.

When watching these videos please consider that I mainly post things for my own students who come to me and whom I can watch carefully.  Practicing from videos is a not the best, especially if you have pre-existing issues.

Also note that in the videos below I create firmness in my tummy in a way I can still breathe into it.  I have written about this a lot before so please refer to those posts.  Whenever I bend forward from the spine I create firmness first.  I am trying to have core stability with mobility.  Much of what I show will not work if you suck your tummy in tightly (using muscles of forced exhalation) because this will stiffen the spine.

Squashing Versus Unsquashing: The Video
This video shows me trying to highlight squashing versus unsquashing in the same poses.

Squashing Versus Unsquashing: The Still Shots
Below I show the shot of being squashed on the left and unsquashed on the right.

In the squashed shots I performed the actions of moving the top of my pelvis towards the front of thigh and pushing my sit bones up into the air.

In the unsquashed shots I performed the actions of moving my sitting bones down and top of pelvis back.

You can see I put my hand to the place that I am concentrating on.  One finger is at top of front of pelvis and the other on the thigh bone.

In most shots you can see the 'air' in the unsquashed variation.  You can also see that my lower back lengthens or is less 'archy'.  

In all forward bends I try to firm my tummy in a way I can still breathe.  I also feel that I am pushing both hips forward without actually moving them.

             

 

 

  

 

Unsquashing: The Movie

Here I show the whole sequence with just the unsquashing version.

The End

That's it from me today.  

Happy and safe practicing.  This is the type of thing I teach in classes, workshops, and my retreats in Canberra, Sri Lanka, and Bali.  If you are around I would love to teach you. 

Much metta,

Samantha

www.yogacafecanberra.blogspot.com

www.yogacafelk.blogspot.com

www.artofliferetreats.com

Bending Forward: Hips Or Spine?

Learning to differentiate movements of the hip from movements of the spine is one of the things that can lead to better spinal health.

In this post I want to talk about the difference between bending forward from the hips and bending forward from the spine and why you might choose one over the other.  These are things I learned from classes with Simon Borg Olivier I have been taking and you can link to the Yoga Synergy site here.

In my current series of classes there are many postures in which I direct students to bend from the navel level of the spine first (then the ribs, then the chest, collarbones, and shoulders).  This is something many people are not used to and so I wanted to demonstrate it here.

The thing about forward bending is you can bend forward from the spine or the hips or, usually, a combination of both.  

Because the hips are more mobile many people tend to bend forward from the hips and only try to move the spine when the pelvis won't move anymore.  This is often because the muscles on the backs of their legs are so stretched the pelvis will not move further, especially if the knees are kept straight.

What can end up happening is the backs of the legs stretch until the pelvis won't move any more and, in an effort to reach the floor or the toes, the spine starts rounding and stretching as well.

I am not one for too many rules in yoga.  I appreciate that I don't know everything, that there are many ways to do yoga, and that there is always the possibility that what I might suggest could work for 90% of people but might not work for the other 10% (our bodies are different after all).  

One of the rules I do stick to is do not stretch the hamstrings and the back of the spine at the same time unless directed to do so by your health professional.  That is, in yoga class, you do one or the other but not both. 

I have noticed over the years that many people are probably going to choose hamstrings in this scenario, perhaps because many of us believe stretching the hamstrings is good for us but have probably not thought about how stretching the spine might be even better for us.  

I am not denying hamstring flexibility is a good thing to have.  But, in the course of your life, spinal flexibility is much more important.  

Learning to mindfully move the vertebrae of the spine through their various possible movements (bending forward, backwards, to the side and twisting) helps improve the mobility of the spinal muscles and structures, the strength of these structures (when practiced actively rather than passively), and also helps to bring space between the vertebrae.

On a physiological level it can also improve the flow of blood, energy, and information through the spine and spinal nerves.

Learning to bend forward from the navel level of the spine  (with the sitting bones moving down and forward) will also firm the abdomen naturally (without you having to pull your belly in and therefore leaving you able to breathe into the belly).  It will compress the organs around the pelvis and abdomen--such as the digestive, reproductive and immune system organs.  This can help squeeze substances through/away from those organs (especially toxins) and, when the posture is released, allows for fresh blood to flow in.  

So, there are lot of benefits to learning to move the spine.  I only discuss forward bending here but there are, of course, benefits of moving the spine in other directions as well.  

The video shows how to bend forward from the spine in standing, a lunge, and in sitting.

Common to all of these postures is the suggestion that you bend your knees slightly.  How much you bend your knees depends on the posture and your own body state.  The act of bending the knees allows the spine to move more freely.  Remember, here I am emphasising that you do not want to feel the back of the spine stretching at the same time as the back of the legs so you will want to bend the knees.

Before moving forward, the spine is lengthened.  This action is really important.  It creates space between the intervertebral discs, which are often compressed and the source of back pain.

It might help you to think of these forward bends as back body lengtheners.  The idea is that you will be bending forward while lengthening the back without squashing the front.

To lengthen the back of the spine the sitting bones move down and forward and the top of the pelvis moves slightly back.  This serves to lengthen the lower back and to bring a natural firmness to the abdomen without you needing to tighten it.  This leaves you free to breathe into the abdomen, which will help you relax.   

To lengthen further, move the ribs back and up--a bit like being lifted by the scruff of your neck.  Free the neck and relax the face.  

With the spine lengthened the forward bend is initiated by pushing the navel and navel level of the spine forward before moving.  

Importantly, this action is performed without moving the top of the pelvis forward.  If the top of the pelvis moves forward then you are bending from your hips and not your spine. 

Once the navel has moved out, it moves forward and down.  Then the ribs move forwards and down.  By now you should feel that the centre of the belly has become firm without you needing to consciously tighten anything.  If you cannot feel the firmness come up and try again, perhaps moving more slowly and making sure you are moving the sitting bones down and forward and not letting the butt stick out and the lower back arch.  

Keep the forward and down movement moving up the spine, moving the chest  forwards and down, then the collarbones forwards and down then the shoulders and, if it feels ok, the head. If you are able, you would move one vertebra at a time.  That is hard and takes practice! 

What you need to watch for here is that the lower back does not move backwards or behind the top of the pelvis.  This will potentially cause discomfort-especially for people with low back pain due to disc problems or who have narrowing of the spaces between the vertebrae in that area.  

This tendency for the back to move backwards is more likely if you do not bend your knees enough, especially if you are on the floor.  It the movement is at all uncomfortable then don't do it.  Remember to move slowly and do no harm.   

These general ideas work whether in standing or sitting.  In sitting the knees probably need to bend more for most people.  Sitting and bending forward can be a dangerous movement for your spine if you cannot sit upright without feeling like you are tipping backwards.  In that case, you might opt to sit on a chair if you are going to practice spinal flexion.

If you are going to bend to the floor from standing you definitely will not reach it just by bending forward from the spine.  The spine does not really bend that much.

So, you will need to bend your hips, and perhaps, for most people, your knees as well.  Just don't lose the postural firmness that you have created as you involve the hips.

After folding forward, you can counter the lengthening of the back body you just performed (active and careful spinal flexion) by lengthening the front of the body (active and careful spinal extension or backbending).  I will write another post on that soon.    

And, not to worry, for those who want to lengthen the hamstrings I will write more on that later as well.

Learning these basic movements will help you cultivate the power you need for good arm balances and inversions like hornstand, handstand and headstand.

Happy and safe practicing to all.  Hope to see you soon!

***Class schedule (current as of 4 July 2013)

Mon 1300-1530h - Private classes in Barton

Wed 0615-0715 - Hapkido Canberra, Colbee Court Phillip, $12

Wed 1030-1130- Alive! Gym Narrabundah

Wed 1245-1315 - Menzies Library Lawn, ANU, $5

Wed 1830-1930 - Alive! Gum, Narrabundah

Sat 0900-1030 - St Aidan's Church, Brockman St, Narrabundah, $15

Sun 0900-1030 - Hapkido Canberra, Colbee Court Phillip, $15