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Spinal movement part 11: Extending the Hips and Lengthening the Spine
This is Part 11 of a Yoga Synergy Spinal Movements sequence that forms part of a series of videos and live courses taught by physiotherapist and Director of Yoga Synergy throughout the world as well as part of an online courses at RMIT University (http://www.rmit.com) and Yoga Synergy (http://anatomy.yogasynergy.com).
Video Transcript
Here I am extending mainly at the hips and the spine is smoothing and lengthening at each point. Here it’s important I bend forward first from the neck and then from the spine, allow the knees to bend slightly which puts less stress in my back and taking head and shoulders to the knee. Here I am tractioning the spine; I’ve lengthened the back without shortening the front. Lengthening the back with the neck and the upper back stimulates the sympathetic ganions of the upper back which helps warm my body instantly. I’m taking my left leg in the air and allowing the buttocks to be firm, that releases and relaxes the front of the left hip. So left hip extensor activity, the buttocks muscle, relaxes the front of the hip and then I can sink down. It feels less like a stretch and more like a movement. Lifting the ribs and the upper back helps traction and lengthen the psoas muscle which so often is very stiff and causes lower back pain. As I bring the head downwards not only am I lengthening the front of the hip but the head downwards movement lengthens the femoral nerve. The femoral nerve is an extension of the spinal cord coming down the back of the neck to the front of the groin. Before I stand up I push the sitting bones forward. By pushing the sitting bones forward that firms the front of my spine, and then I stand in a way that does not extend the spine further just lengthens the front of my hip more. Keeping the back of the hands together and close to my body puts less stress on the spine as I take the arms up. Hips and shoulders forward give me firmness and breathing into the abdomen keeps me calm. I bring the fingers close to the heels and then I make a deep lunge, protecting my knees by turning my foot out and my knee out, pointing in the same direction, and then I strongly tighten my knees and my buttocks. Breathing into the abdomen first, then I bring my head down allowing the breath to come out through the pressure of the hips and the armpits. When I lift back up I make a pulling type action from my fingers and my armpits which tractions my spine. But I keep my knee and buttocks firm to protect hip and knee. This firmness around my knee and my buttocks also helps gives a reflex activation of the abdominal muscles, the trunk muscles, the core muscles.
I come back to what sometimes is referred to as the kneeling plank position. This movement, I push my sitting bones to my hands which firms the front of the spine, pushing the armpits towards the hips enhances the firmness in the front of the spine; front is firm but the sides are soft and that ‘front firm, sides soft’ effect causes reciprocal release and lengthening of the back of the spine. That is enhanced when I breathe with the main muscle of inhalation, the diaphragm, which reciprocally relaxes the main muscles of exhalation, the ones that normally tighten our back.Keeping the elbows above the wrists I bend at the elbows, moving the shoulders forward and coming to what we call a kneeling version of the push-up. Keeping the chin in, as I am, allows a reflex activation of the abdomen which makes it strong. So, surprisingly the push up is much harder with the head up and much easier with the head down. I come to a simple extension exercise, called often a simple cobra pose. I keep the lower ribs on the floor and pull with the fingers, pull down with my armpits and in so doing I activate the back of the spine. Here, pulling with the fingers lengthens the front of the body and it firms the back of the body. I push down with my sitting bones, down and forward. This will lengthen the back of the body and firm the front of the body. So the front and back of my trunk are firm. In which case, I don’t need to tighten the sides so I can relax the sides more by breathing diaphragmatically.Bringing the chin inwards to lengthen the back of neck I slide the hands backwards and while still pushing the sitting bones forward and down I come back to the kneeling plank position. Again the front firm, the sides soft – this can be enhanced by breathing diaphragmatically. I pushing the sitting bones down and lifting the knees up I come to the Downward Dog pose and in this position the thighs are pushing backwards. This comes by pushing down on the feet. It’s as if I am trying to raise my heels up which is using the plantar flexor muscles, the calf muscles, but it’s as if someone has glued my heels into the ground. When I have activated those muscles the shin bones push back and lengthen the spine. But, there is always opposition in each exercise. While my thighs are trying to straighten my spine, my spine itself is trying to bend forward – it’s as if my sitting bones are pushing towards my hands and that firms the front of the spine. You can see the front of my spine firm when I exhale fully and hold the breath out and expand the chest as if you are breathing in but not. Having stepped forward I extend the spine like a standing version of the cobra exercise. I look for spinal extension and pulling with the fingers and pushing with the sitting bones just like I was laying on my tummy and then I breathe again into the abdomen. Diaphragmatic breath to keep me calm. A postural movement, fingers and hips pushing towards each other to give a firmness in the spine, a protective grip. Then I flex the spine, flexion and extension of the spine always go together.
You can see a demonstration of the the entire sequence by clicking HERE
You can see Part 10 of the instructional videos of the sequence by clicking HERE
This video was one of a series filmed by David Samulenok of RMIT University for the course entitled Applied Eastern Anatomy.This is a low resolution version of video, higher resolution versions are available in the online courses.
Spinal movement part 10: Activating Different Sides of the Hip Joint Complex
This is Part 10 of a Yoga Synergy Spinal Movements sequence that forms part of a series of videos and live courses taught by physiotherapist and Director of Yoga Synergy throughout the world as well as part of an online courses at RMIT University (http://www.rmit.com) and Yoga Synergy (http://anatomy.yogasynergy.com).
Video transcript:
The next series of movements balance on one leg and give activation on different sides of the hip joint complex. At the same time the hips control the spine so as you activate each part of the hip the corresponding part of the spine also becomes active and the opposite side of hip and spine can be relaxed. Tightening the front of the knee relaxes the back of the knee. Pushing the hips forward firms the front of the spine and the sides can be relaxed because I am breathing diaphragmatic breathing. Turning the thigh out keeps stability in the hip and then I turn the shoulders in to stretch the wrists. Then turning the left hip inwards I come to a side bending movement. Now it’s the left side of my spine that’s active and the right side is relaxed. Again, breathing with my diaphragm into the abdomen helps maintain this. Bring the hips level now, the hip is in flexion, the extensor muscles of the spine become active, the back of the spine is active. Here turning the left thigh inwards releases and reciprocally relaxes the buttocks muscles and allows me to firm my hamstrings which gives tremendous strength to the knee. Then I bend the left elbow and twist to the right side. This moment is emphasised by pressure from the right sitting bone and left armpit. This gives further strength to the spine. Breathing into the abdomen, diaphragmatic breathing gives relaxation to the nervous system and helps to activate the immune system, reproductive system and digestive system. Now I twist to the opposite direction with hip flexion. Pushing the right shoulder to the left and left hip forward gives a spinal firmness; breathing in to the abdomen with the diaphragm gives calmness and stimulates the parasympathetic nervous system. Here hip flexion and spinal flexion together. Throughout the movements the fingers and toes in air are spread and that helps pull the blood from the core centre of my body to the fingers and the toes. The toes on the floor are gently gripping and that helps me balance and pushes the blood away
from the floor against the flow of gravity. Turning the right thigh out and the shoulders in stimulates the right side of the trunk especially so the right side of my spine is firmer than the left. I turn the thigh inwards and I start to extend my left hip and side flex the right side of my spine. So the right side of my spine is quite firm here whereas the left is very, very soft. That means that the right side of my spine sends signals of reciprocal relaxation to the left side of the spine. So if the lower back on the left side of my sine is in spasm or sore then tightening the right side can release that. Turning my right thigh inwards and lowering the hips to be level allows my back muscles to become active in spinal extension. I don’t have to tighten my front muscles at all, the abdomen can be relaxed. But as soon as I shift the weight to the front of the feet the abdomen becomes firm yet that does not disallow me from breathing diaphragmatically which keeps me calm.
I bend the elbows and twist to the left side. Because it is a twist to the left I prepare for it by pushing the left sitting bone and right armpit forward and towards each other. This spinal twist will make my abdomen immediately firm. It’s an active spinal twist, but it’s not the sort of firmness that inhibits the flow of blood. So all these movements in coordination of diaphragmatic breathing will allow the body to warm up very, very quickly but it hardly feels like my heart is racing or my
breath is racing. In essence, these movements prepare you for everyday life where you can learn to do stressful things in a calm way. Often fitness is measured not as many people think, by how fast you can make your heart beat, but actually, a fit person is someone can do a lot and hardly have their heart beat at all.
You can see a demonstration of the the entire sequence by clicking HERE
You can see Part 9 of the instructional videos of the sequence by clicking HERE
This video was one of a series filmed by David Samulenok of RMIT University for the course entitled Applied Eastern Anatomy.This is a low resolution version of video, higher resolution versions are available in the online courses.
Spinal movements part 9: Twisting to the Left Side (Spinal Axial Rotation)
This is Part 9 of a Yoga Synergy Spinal Movements sequence that forms part of a series of videos and live courses taught by physiotherapist and Director of Yoga Synergy throughout the world as well as part of an online courses at RMIT University (http://www.rmit.com) and Yoga Synergy (http://anatomy.yogasynergy.com).
Video Transcript:
For the left side I prepare by pushing the left sitting bone and right armpit forward. Then breathing into the abdomen gives calmness. Pushing left hip forward I twist to the left side, the left hip moves backwards but still pushing forward. Doing this I try to keep the back of my spine straight and the head above the tailbone. I am pushing my right armpit forward but I am going to start to move it backwards even though it is pushing forward. Once I am back in the middle I am starting the first posture again - lengthening the spine and tractioning, arms forward and up, shoulders forward and up, sitting bones down and forward and breathing into the abdomen releases the muscles of exhalation. Breathing with my diaphragm, the main inhalation muscle, will reciprocally relax a lot of the muscles that we normally use for exhalation and firming the spine.
You can see a demonstration of the the entire sequence by clicking HERE
You can see Part 3 of the instructional videos of the sequence by clicking HERE
You can see Part 1 of the instructional videos of this sequence by clicking HERE
This video was one of a series filmed by David Samulenok of RMIT University for the course entitled Applied Eastern Anatomy.This is a low resolution version of video, higher resolution versions are available in the online courses.
Spinal movements part 8: Twisting to the Right Side (Spinal Axial Rotation)
This is Part 8 of a Yoga Synergy Spinal Movements sequence that forms part of a series of videos and live courses taught by physiotherapist and Director of Yoga Synergy throughout the world as well as part of an online courses at RMIT University (http://www.rmit.com) and Yoga Synergy (http://anatomy.yogasynergy.com).
Video Transcript:
Then I am going to twist to the right side, spinal axial rotation. I prepare for it by pushing my right sitting bone forward and my left armpit slightly forward. This will cause a reflex activation of the trunk muscles. Then breathing into the abdomen causes calmness. I begin to move the hips and shoulders to the ride side, still pushing my right sitting bone fwd even though it’s moving backwards. To come back to the middle I am still pushing my left armpit forward. Once back to the middle I release the pressure from hip and armpit. So the movement is prepared for by giving firmness through hips and shoulders and that firmness is maintained throughout. Because the hips and shoulders control the firmness of the spine my diaphragm is free to move.
You can see a demonstration of the the entire sequence by clicking HERE
You can see Part 6 of the instructional videos of this sequence by clicking HERE
You can see Part 4 of the instructional videos of this sequence by clicking HERE
You can see Part 2 of the instructional videos of this sequence by clicking HERE
This video was one of a series filmed by David Samulenok of RMIT University for the course entitled Applied Eastern Anatomy.This is a low resolution version of video, higher resolution versions are available in the online courses.
Spinal movements part 7: How to do Safe and Effective Side-bending (Lateral Spinal Flexion) Movement
This is Part 7 of a Yoga Synergy Spinal Movements sequence that forms part of a series of videos and live courses taught by physiotherapist and Director of Yoga Synergy throughout the world as well as part of an online courses at RMIT University (http://www.rmit.com) and Yoga Synergy (http://anatomy.yogasynergy.com).
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- Bianca Machliss in Baddha Urdhva Prasarita Eka Padasana (Inverted side-bending lateral spinal lengthening one-legged standing posture)
Video Transcript (with notes):
“This next movement is a side spine movement, a lateral flexion of the spine. It’s important when you do a lateral extension of the spine that you are not doing a backward extension as well (as that combination can cause back pain in many people especially if they extend their spine from its weakest most flexible part).
(Side bending to the right side)
As I bring my arms up I consciously flex (bend forward) the spine slightly because whenever the arms come up there is an associated spinal extension (bend backwards).
As I bring the arms up I flex the spine, as the arms come up that starts to extend the spine and the combination will give you a straight spine.
To make a side spine flexion, I push the right sitting bone forward and up, the left armpit forward and up. (It is also important to note that every vertebrae has to also move to make an effective side bend and that in most positions exception for the inverted postures it is generally better to move the lower spine first then the middle spine the top spine last. This sequential movement of one vertebrae at a time help in the mechanical transfer of power through the spine and it also helps in the movement of blood through the valves veins around the spine.)
The hips and the shoulders (can) control (but ideally supplement) the movements of the spine and this also gives me firmness (a type of ‘core stabilisation’ created by muscle activity in the trunk caused by active spinal movement rather than drawing the navel to the spine as in a complete abdominal exhalation).
The right side of my abdomen becomes firm (right side trunk muscle activity), while the left side is still relaxed. Right side firmness causes reciprocal relaxation of the muscles on the left side of the spine. (The reciprocal reflex is an important spinal reflex giving a practical physiological principle that essentially says that if you activate (tense) one muscle group it will reciprocally inhibit or relax the opposing muscle group on the other side of that joint complex.)
Breathing into the abdomen (diaphragmatic breathing), using the muscles of (abdominal) inhalation, (reciprocally) relaxes the muscles of (abdominal) exhalation that often cause tension in the (lower trunk and around the) spine.
Then I move the hips (to the left side and downwards) and, because the outer hips are connected so intimately with the spine, stretching the hips also (lengthens and) releases the spine.
I push outwards with my feet and that activates outer hip muscles which reflexly activates (via the stretch reflex) the outer spine muscles. (The ‘stretch’ reflex is an important spinal reflex giving a practical physiological principle that essentially says that if you lengthen (‘stretch’) or activate (tense) one muscle group it will cause a ‘stretch’ reflex activation (tensing) of the muscle groups adjacent to it.)
To come back up I move from the hips (to the right side).
(Side bending to the left side)
(First), I lengthen the back of the body, (Second) lengthen the right side of the body (by pushing the right sitting bone down and forward, the spine one vertebra at a time to the right side and up, and the right armpit forward and up) and (Third) I bring the left side left sitting bone forward and up firms the left side. (Therefore) left side firm and right side relaxed (via) reciprocal relaxation of the spine. Breathing into the abdomen, diaphragmatic breathing, gives a different type of reciprocal relaxation, softening the muscles of exhalation (that can stiffen the trunk and prevent movement of the spine and the internal organs).
Then I move from the hips (to the right side and downward) still pushing the left sitting bone forward and the up right armpit forward and up. To come back up I push the hips to the left.”
It is important to note that principles applied here for side-bending of the spine in simple standing posture can be applied in all the side bending postures such as the lateral standing posture called Utthita Parsvakonasana in Sri B.K.S. Iyengar’s classic book ‘Light on Yoga’
Bianca Machliss in Utthita Parsvakonasana (Side-bending lateral spinal lengthening standing posture)
You can see a demonstration of the the entire sequence by clicking HERE
You can see Part 5 of the instructional videos of this sequence by clicking HERE
You can see Part 2 of the instructional videos of this sequence by clicking HERE
This video was one of a series filmed by David Samulenok of RMIT University for the course entitled Applied Eastern Anatomy.This is a low resolution version of video, higher resolution versions are available in the online courses.