anatomist
User
Aug 2, 2001, 12:09 AM
Post #4 of 5
(234 views)
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If your yoga teacher isn't a stickler about not "hingeing" in the spine, find a new one or figure out a way to learn about it for yourself. If you are going to be able to bend backward at all, it needs to be a very smooth and gentle curvature, with the angle between each consecutive vertebrae exactly the same. The way to do this is to gradually develop Herculean strength in your lower back and butt muscles, and never bend your spine backwards unless it is encased in flexed muscle. This goes for everyone, but I would say especially for you.
Almost every Yoga book I see shows someone hingeing their spine in a wanton and cavalier fashion to show off in an impressive pose - usually on the cover. Never relax your lower back and buttocks and push yourself into Cobra with your hands, or relax into any hyperextended position, EVER! Forget about Camel and backward bridges on your hands and feet.
Do low bridge with a block between your knees and feet and a block's width between the heels and butt. Come up by moving your knees forward, moving from the inside of the shins. When your knees stop moving forward, you stop - your spine will be straight, not hyperextended. Challenge the pose by straightening one leg and keeping everything else the same - no drop in the hips.
If that goes OK, maybe you could move on to Locust with the leg lift only - ankles, heels and balls of the feet pressed together, lifting from the shins. From what the doctor told you, doing the front lift of locust will involve risk, and I wouldn't advise you to try it, but if you do, maintain the feet as above, press down with the feet and thighs, and have someone press down hard on your calves and resist upward vigorously, then lift the torso. The lift should come from the butt and lumbar and it should be very small, but the feeling of muscle contaction large. Be careful!
Needless to say, if you feel any signs of acute pain, stop and regroup. Perhaps you could look for an sport or spine MD who is sympathetic to your desire to be active and open to things like yoga. I was actually referred to my teacher by a young Sports Med MD, who took the classes with me!
Hope this helps.
K.
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