Yoga: Relaxing the back - Session #3
Links to earlier related posts:
1. Relaxing the lower back: Simple and relaxed breathing
2. Relaxing the lower back: Arms co-ordinated breathing technique
The following movements help in inducing gentle stretch to certain areas of the lower-back complex. All these movements are very safe to practice. Special mentions have been made with regard to those having knee-related problems. Read them and understand them as you go through the write-up.
Involvement of the practitioner is of utmost important. Focus on the breathing and involve in the movements as you practice. The only difference between a yoga posture and an mere physical movement / exercise is the "involvement". In general, more benefit can be gained by focusing on whatever you do.
Initial positions to start all the postures:
Lie down on the back. Fold the legs in such a way that the entire back is well rested on the floor. Keep an appropriate neck-pad so that the chin is pointed slightly towards the chest. Be relaxed in your breathing. The chest and the abdominal cavities expand as you inhale and contract as you exhale.
If folding your legs as shown in the above picture is little uncomfortable, you can rest the lower legs (the calf muscles and below) on a chair of appropriate height (see below).
Even soft bolsters or pillows can be used to appropriate height instead of the chair (no picture shown).
Simple leg folding:
1. From the initial position, fold the right knee and *gently* pull it towards the chest.
2. Stretch the right heel and pull the toes towards you.
3. Ensure that the hips do not take off the floor in the process of folding the knee.
4. Breathe at ease in this position, observing the expansion and contraction of the abdominal and lower back regions.
5. Be in this position for 30 seconds to a minute before changing over the side.
6. Repeat this posture with legs folded alternately for 4 times.
Important Note: People suffering from knee arthritis and other knee related problems are not suggested to practice the postures that involve folding the knee joint. Also, pregnant women should not attempt pulling the knee towards the chest for obvious reasons.
Importance of the posture:
The whole of the anatomical system is a kinetic chain, where each and every muscle and joints are interconnected and interrelated. For example, the calf muscles are connected to the hamstring muscles, to the hip muscles, to the lower back muscles, etc. Folding the legs induces slight extension in the hip musculature, especially introducing gentle stretch in the Gluteus midius and Gluteus minimus muscles.
This induced stretch in the hip muscles in turn stretch the lower back muscles, allowing them to relax.
(Gluteus maximus, midius and minimus form three layers of the hip muscles, with maximus being the outmost. Gluteus maximus is the biggest muscle in our body)
Leg crossing posture (supine ardha padmAsana):
1. From the initial position, cross the right leg across the left foot.
2. Pull the right heel as close to the navel as possible, that the right thigh runs almost parallel to the left thigh.
3. Holding the right foot from the left palm, from the right palm gently push the right thigh away from the body.
4. Breathe at ease in this position, observing the expansion and contraction of the abdominal and lower back regions.
5. Be in this position for 30 seconds to a minute before changing over the side.
6. Repeat this posture with legs folded alternately for 4 times.
Important Note: People suffering from knee arthritis and other knee related problems such as wear and tear in the knee cartilege-ligament-tendon systems are not suggested to practice the postures that involve folding the knee joint.
Importance of the posture:
Crossing the legs and giving a gentle push on the thigh gives a gentle stretch to the muscles around the Sacro-Iliac joint.
This joint plays a very important role in the stability of the lower-back.
Leg crossing incidentally stretches the tendons and ligaments of the knee complex in a different plane, relieving any strain / stiffness in the area.
IMPORTANT NOTE: The above two postures - Simple leg folding and leg crossing postures - are not recommended for people suffering from knee related problems (arthritis, wear-and-tear of knee musculature, etc)
Leg straight posture:
1. From the initial position, stretch the right leg straight up.
2. Stretch the right heel and pull the toes towards you. Tighten the knee cap and the right quadreceps (thigh) muscles.
3. Ensure that the hips do not take off the floor in the process of stretching the leg out. Stretch should be generated from the base of the right thigh (right groin) with each and every inch stretched as though somebody is pulling the leg away from you.
4. Breathe at ease in this position.
5. Be in this position for 20 to 30 seconds to a minute before changing over the side.
6. Repeat this posture for 4 times.
Note: If you can not lift the leg this up, rest the leg against the chair or bolster on which you have rested the other lower leg. (Refer to "Initial positions" section of this article)
Importance of the posture:
This posture helps in stretching the hamstring muscles. Entire leg musculature starting from the Achillese tendon to the base of the hamstring muscles (see picture below) is stretched, toning up the leg muscles. This in turn introduces gentle stretch in the hip and lower back muscles.
Tips on sitting straight up:
Most of the back problems is postural. It is the practice of sitting in awkward positions that leads to stress and strain on the back. Using bean-bags, sofas, etc that adjust to the shape of the body are more harmful than a harder object such as a not-so-sophisticated wooden stool or a metal chair. Over a period of time, without proper posture, the muscles that are supposed to support the skeletal system start forgetting their basic function, start weakening up, making the body part more susceptible to injury.
Here is just an attempt to show how to practice sitting straight up. It is always a good habit to sit in this position for at least few minutes every day.
Many lower-back and hip muscles contract to aid holding the lower back in position, thereby strengthening the back muscles.
1. Sit on an appropriate support (like a folded blanket, a pillow, or a chair if you can not sit on the floor) and ensure that the hips are relatively in higher position compared to the knees. This helps in keeping the lower back straight.
2. Hold your chest and the sternum up.
3. Relax your shoulders and neck.
4. See that the sit-bones (Ishium) are the major contact points on the floor.
5. Ensure that the upper and the lower back do not collapse. Hold them straight up.
1. Relaxing the lower back: Simple and relaxed breathing
2. Relaxing the lower back: Arms co-ordinated breathing technique
The following movements help in inducing gentle stretch to certain areas of the lower-back complex. All these movements are very safe to practice. Special mentions have been made with regard to those having knee-related problems. Read them and understand them as you go through the write-up.
Involvement of the practitioner is of utmost important. Focus on the breathing and involve in the movements as you practice. The only difference between a yoga posture and an mere physical movement / exercise is the "involvement". In general, more benefit can be gained by focusing on whatever you do.
Initial positions to start all the postures:
Lie down on the back. Fold the legs in such a way that the entire back is well rested on the floor. Keep an appropriate neck-pad so that the chin is pointed slightly towards the chest. Be relaxed in your breathing. The chest and the abdominal cavities expand as you inhale and contract as you exhale.
If folding your legs as shown in the above picture is little uncomfortable, you can rest the lower legs (the calf muscles and below) on a chair of appropriate height (see below).
Even soft bolsters or pillows can be used to appropriate height instead of the chair (no picture shown).Simple leg folding:
1. From the initial position, fold the right knee and *gently* pull it towards the chest.
2. Stretch the right heel and pull the toes towards you.
3. Ensure that the hips do not take off the floor in the process of folding the knee.
4. Breathe at ease in this position, observing the expansion and contraction of the abdominal and lower back regions.
5. Be in this position for 30 seconds to a minute before changing over the side.6. Repeat this posture with legs folded alternately for 4 times.
Important Note: People suffering from knee arthritis and other knee related problems are not suggested to practice the postures that involve folding the knee joint. Also, pregnant women should not attempt pulling the knee towards the chest for obvious reasons.Importance of the posture:
The whole of the anatomical system is a kinetic chain, where each and every muscle and joints are interconnected and interrelated. For example, the calf muscles are connected to the hamstring muscles, to the hip muscles, to the lower back muscles, etc. Folding the legs induces slight extension in the hip musculature, especially introducing gentle stretch in the Gluteus midius and Gluteus minimus muscles.
This induced stretch in the hip muscles in turn stretch the lower back muscles, allowing them to relax.
(Gluteus maximus, midius and minimus form three layers of the hip muscles, with maximus being the outmost. Gluteus maximus is the biggest muscle in our body)Leg crossing posture (supine ardha padmAsana):
1. From the initial position, cross the right leg across the left foot.
2. Pull the right heel as close to the navel as possible, that the right thigh runs almost parallel to the left thigh.
3. Holding the right foot from the left palm, from the right palm gently push the right thigh away from the body.
4. Breathe at ease in this position, observing the expansion and contraction of the abdominal and lower back regions.5. Be in this position for 30 seconds to a minute before changing over the side.
6. Repeat this posture with legs folded alternately for 4 times.
Important Note: People suffering from knee arthritis and other knee related problems such as wear and tear in the knee cartilege-ligament-tendon systems are not suggested to practice the postures that involve folding the knee joint.Importance of the posture:
Crossing the legs and giving a gentle push on the thigh gives a gentle stretch to the muscles around the Sacro-Iliac joint.
This joint plays a very important role in the stability of the lower-back.
Leg crossing incidentally stretches the tendons and ligaments of the knee complex in a different plane, relieving any strain / stiffness in the area.
IMPORTANT NOTE: The above two postures - Simple leg folding and leg crossing postures - are not recommended for people suffering from knee related problems (arthritis, wear-and-tear of knee musculature, etc)
Leg straight posture:
1. From the initial position, stretch the right leg straight up.
2. Stretch the right heel and pull the toes towards you. Tighten the knee cap and the right quadreceps (thigh) muscles.
3. Ensure that the hips do not take off the floor in the process of stretching the leg out. Stretch should be generated from the base of the right thigh (right groin) with each and every inch stretched as though somebody is pulling the leg away from you.
4. Breathe at ease in this position.
5. Be in this position for 20 to 30 seconds to a minute before changing over the side.6. Repeat this posture for 4 times.
Note: If you can not lift the leg this up, rest the leg against the chair or bolster on which you have rested the other lower leg. (Refer to "Initial positions" section of this article)Importance of the posture:
This posture helps in stretching the hamstring muscles. Entire leg musculature starting from the Achillese tendon to the base of the hamstring muscles (see picture below) is stretched, toning up the leg muscles. This in turn introduces gentle stretch in the hip and lower back muscles.
Tips on sitting straight up:Most of the back problems is postural. It is the practice of sitting in awkward positions that leads to stress and strain on the back. Using bean-bags, sofas, etc that adjust to the shape of the body are more harmful than a harder object such as a not-so-sophisticated wooden stool or a metal chair. Over a period of time, without proper posture, the muscles that are supposed to support the skeletal system start forgetting their basic function, start weakening up, making the body part more susceptible to injury.
Here is just an attempt to show how to practice sitting straight up. It is always a good habit to sit in this position for at least few minutes every day.
Many lower-back and hip muscles contract to aid holding the lower back in position, thereby strengthening the back muscles.
1. Sit on an appropriate support (like a folded blanket, a pillow, or a chair if you can not sit on the floor) and ensure that the hips are relatively in higher position compared to the knees. This helps in keeping the lower back straight.2. Hold your chest and the sternum up.
3. Relax your shoulders and neck.
4. See that the sit-bones (Ishium) are the major contact points on the floor.5. Ensure that the upper and the lower back do not collapse. Hold them straight up.
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