I Love Anatomy – SRL
ILA – Lesson 2: Backbends – SRL
Backbends Are Delicious
(For more, read Anatomy and Asana pages 58-64)
They release the muscles and connective tissue on the front of the body and strengthen the muscles on the back of the body. They provide a sense of elegance and efficiency to improving posture and to revitalizing energy flow.
Some would say that backbends far exceed caffeine’s kick-start by instead providing a calm way to tame the sagging slump that can overcome a busy mind. up on blocks, bolsters, whatever – find your neutral pelvis so that your spine lifts easily and naturally. Although backbends provide many benefits, there are also some risks to performing them. A common problem that arises for people practicing backbends is “jamming of the back,” which leads to lower back, mid-back and/or neck pain. This pain can lead to biomechanical dysfunction of the shoulder and pelvic girdles, possibly leading to referred pain and dysfunctional down the arms and legs, respectively. So it is important to being by relaxing first and then moving – and when you do initiate movement begin with the spine in mind.
Backbends and Your Gluteal Muscles
Whatever you call your rear-end. . . buttocks, butt, bum, backside . . .there is a common discussion point about its associated gluteal muscles while moving into back bends. Some teachers suggest that you pelvic tilt, others suggest you soften your gluteal muscles. We will dig more into this conversation in Part 2. For now enjoy this clip with Bhujangasana.
Bhujangasana
Exploring Tone vs Grip.
Anatomy: With this asana, you are focusing on extension of the spine.
Exploration: How are you moving in your torso, your gluteal muscles? Are you moving smoothly or with tension?
Backbends and the Pelvis
Sometimes people are unsure of what parts are actually touching the floor. This photo should give you clarity.
C.Lee Lots to think about here. I like the challenge of experiencing the sensations of isolating the muscle groups, but find it difficult to avoid engaging the glutes once all the other muscles are engaged (pelvic floor, lower abs, adductors). In the end, its my triceps that are working harder in Cobra than anything else!
Posted 4 years ago Reply
Susi Hately Take this down by 15% effort and still have the same result. Notice what happens in your body.
Posted 4 years ago Reply
Wanda M All continues to make so much sense...I have a hard time not activating my gluteal muscles in back bends. Also feel it in lower back, does this mean I am over compensating?
Posted 4 years ago Reply
Susi Hately Hi Wanda,
The glutes are meant to engage in backbends.
Posted 4 years ago Reply
Wanda M Hi Susie, Yes I meant I do engage my glutes backbends, but they are always so sore afterwards as well as affecting my psoas muscles. Is this normal or am I over compensating?
Posted 4 years ago Reply
Susi Hately It may be Wanda that you are over-engaging as opposed to letting your glutes respond to the movement. They ought not to be sore afterward.
Posted 4 years ago Reply
Charlotte Huggins I’ve been practising this one for a couple of days and playing with the muscle engagement. First of all when I squeezed the block, I noticed that it wasn’t the adductors that engaged as I squeezed and my pelvis left the mat. I have refined that now. My pubic bone presses down but not the ASICs.. which I know are an essential foundation for the posture. What I onserved though is my quad muscles are quite rounded and they are forwards of the pelvis so I have tried rolling the top of the mat to support the my pelvis.
I never really like backbending because I feel a jamming up of my lower back which is not mobile. I do feel that this a platform to work with and see what happens. Pleased to report no discomfort after this practise though.
Posted 4 years ago Reply
Endri This has been great! A lot more ease of movement... I've definitely been gripping like crazy before - and taught my students the same! One question - something I've learnt was to before you lift up - place the hands next to the upper chest and then actively try to move yourself a centimeter forward, like your are pulling yourself forward with the pubic bone - a little like an inchworm - and directly afterwards lift up. This had give a great relief before - as it took away the hinging just at a few lumbar vertebrae and spread the extension more evenly out. Do you think this is still a valuable instruction to give? I will be playing with this a little more in the next few days. But this feels really good in my body. Thank you.
Posted 3 years ago Reply