On this post earlier in the week
http://grimmly2007.blogspot.com/2009/02/dropping-back-back-in-saddle.html
There was some concern about my sticking my backside out and that this appeared to suggest I was bending from the lower rather than upper back.
Anonymous posted this comment
"Just want to say I love your blog and reading about your journey. However I am concerned about your comment regarding pushing the bum out to create more of a curve in the back. That sounds to me that you are bending ( and crunching ) your lower back too much and potentially stressing it. I was always taught with dropback most of the bend should come from the thoracic spine. Dropping the shoulders ( and scapulae ) is a good idea. I would be more mindful to lengthen rather than bend with your lower back though otherwise you will hurt yourself."
It's a good and important point to make and I was mindfull of it when I dropped back this morning (video above). I too have heard/read that bending from the lower back can be dangerous.
So dropping back this morning I was being very conscious of where I was focusing the bend. It was definitely upper, rather than lower back. The backside thing is misleading. I stick it out (and kind of anchor it.....my butt is an anchor...aweigh Ass : )and then start stretching out and up from there into my upper back bringing my shoulders back and down. Once I feel I've lengthened my back as far as I can, I start to push my hips forward. Rather than bending from the lower back, pushing the hips forward is, as I thought, more of a pivoting action bringing the already formed bend, back and over. I then use gravity to start deepening the backbend further, again mostly upper back as it's activated by bringing my head further back.
* Thanks again for all the comments, suggestions and cautions. I really appreciate them, as I'm sure does anyone else visiting here and working on the same things
Coming up is coming along too. Not focusing on this aspect so much for the the moment. I want to become totally at ease with the dropback first, still, can't resist a little attempt as I'm there.
Posts
2 comments:
OK I think I am hearing you about the backside thing. You do need a sort of counterweight for when you push your hips forwards. I might even try to experiment with this when I try my dropbacks in tomorrow's practice. I have chronic low back pain and I know if my lower back is getting strained. With careful backbending my back pain is actually much better !
Anyway back to the counterweight. Instead of sticking the backside out, I was taught to press into the back of the thighs. I tend to press into the whole of the back of my legs as I push my hips forwards, simultaneously lifting my chest, and concentrate on lifting the chest as I go back, keeping my legs straight for as long as I can. When I need to bend my legs, I then concentrate on pushing into the back of my knees the same time as I am bending them. That gives me the control in the legs I need. And I keep looking back at my mat. I hope that helps. I am not as flexible as you ( judging by your kapotasana ) so if I can dropback and stand up I'm sure you will mail this too !
Hi Anon. I Like the pressing into the back of the thighs idea, can't wait to try that tomorrow, shifting that anchor a lttle further down, can see how that might help. Can imagine it helping for coming up too as you have that thigh awareness fixed in your head.
Thanks.
So tempted to try it now but trying to be good and not push it too much.
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