I Love Anatomy – SRL
ILA – Lesson 3: Forward Bends – SRL
Forward Bends are Gracious
(For more, read Anatomy and Asana, pages 65-72)
Where backbends are delicious, forward bends are gracious. They require us to be patient, gentle, and quiet as the tightness that occupies the back side of the body unravels, lets go, and releases. As the tightness releases, the whole back side becomes stronger.
The Release: In no other group of asanas do we rely so much on such a release to occur - the release of the plantar fascia, gastrocnemius, soleus, hamstrings. hip rotators, and erector spinae. This chain of muscles is the nemesis of many yoga practitioners when performing forward bends. Stories are told of people tearing hamstrings when an overzealous intention takes the forward bend deeper than the physical body can handle.
For this reason, the most important caution lies in what happens when ambition overrides patience. When ambition overrides patience, there is a tendency for the arms to pull the body further forward or to impose flexion on the spine earlier than necessary. Both put strain on the lower spine, SI joint, and hamstring attachments at the pelvic bones, tibia, and fibula. This strain can lead to spinal, hip, or knee dysfunction, which in turn leads to back or neck pain. So it is important to begin by relaxing first and then moving - and when you do initiate movement, begin by connecting spinal movement with the movement at the hip sockets.
Uttanasana
Uttanasana evolves from your hips, while keeping the spine in mind.
Anatomy: Movement at your hips is vitally important with this asana. As is the letting go of the entire back line of your body. So think hips – hips – hips- hips!!
Exploration: Stand in your Tadasana. Feel feet. Begin to move forward.
If you are someone who uses their arms in Uttanasana, are you arm pulling‚ are you pulling your body forward, or are you truly connecting?
Parsvottanasana
Parsvottanasana brings us from Tadasana into a Forward Bend, with one leg forward and one leg back.
Anatomy: When performed with a square pelvis, the prime mover in this asana is gravity, and the myofascia of the back line is eccentrically contracting.
Exploration: Stand in your Tadasana. Feel feet. Take your preparatory stance for Virabhadrasana 1. Watch yourself move into this pose – be clear – is your pelvis becoming unsquare as you move? As you move forward are you moving from your hips or spine?
Paschimottanasana
Paschimottanasana takes Dandasana to a whole new place by asking for lovely fluidity between the legs, pelvis and spine.
Anatomy: From Dandasana, we get into Pashimottanasana, and a little more complexity. The same principles apply with the hips, and you can add some extra oomph by connecting the feet and hips. The result – less of a tendency to be limited by your back line (plantar fascia, gastrocnemius, hamstring, erector spinae), and better stability between your thoracic spine and your pelvis.
Exploration: Sit. Lean forward from your hip sockets. Be sure you aren’t sticking your ribs out. Enjoy the video clip it’s a fun one!
Question: As your legs develop more organic strength and energy what happens in the rest of your body?
C.Lee With some chronic low back issues, I am super cautious with forward bends, but your emphasis (or reminder) to move through the pelvis is helpful.
Posted 4 years ago Reply
Susi Hately Yes... and there may also be some stability or mobility issues there too for you.
If you are following along in the Fundamentals Program, you will learn more there too.
Posted 4 years ago Reply
Charlotte Huggins I wasn’t able to determine whether abductors fired up or adductors on uttanasana. That is until I deeply flexed hips and knees and my knees drifted outwards so I then assumed that my dominant muscles are the abductors. However, it occurred to me that this may be more related to my deep hip flexion; I experimented with lying on the back , knees over chest to replicate a similar femur position and found knees together quite uncomfortable and there is a natural releasing by taking the knees slightly wider. For me therefore a wider foot position for uttanasana makes sense.
Also, loved the band/sock trick, it brought a sense of energy to my kegs and engagement without strain and then without the props, I was able to sense that same engagement allowing the upper body to equally feel quite alive.
Posted 4 years ago Reply