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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.
Spinal movements sequence Part 4: Spinal Tractioning
Simon Borg-Olivier. Ardho Mukha Vrksasana in a Clovelly Cliff Storm, by Stuart Fell
This is Part 4 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:
“Raising up the heels in this way automatically causes a co-activation of the muscles around the ankle and knee joint and helps activate the muscles around the abdomen to give me firmness. Breathing into the abdomen gives me calmness and helps activate and stimulate the internal organs. As I bend my knees the further I go down the more I have to squeeze the thighs inwards. This activation of the inner thigh muscles helps strengthen my knees and the lower back at the same time. As I bring the arms up I let the sitting bones drop down like a weight on a string. The string being the spine and the arms coming upwards allows me to traction my spine yet this is only possible because I am relaxing my abdomen. Yet the abdomen is firm through the posture. Again an in-breath from the abdomen in diaphragmatic breath helps me achieve that. Now squatting on the heels is reasonably safe because I have just come off the ball of my feet. So, although I am on my heels the weight is on the front of my feet which protects the knees, hips and spine. Shoulders forward and up and throat forward chin up lengthens the spine.”
NOTES:
You should experience no discomfort doing this practice. Do not over-stretch, over-tense or over-breathe. Move slowly and calmly. Only work towards feeling good. Your temperature should increase without your heart-rate increasing much, which indicates an increased blood flow, increased circulation without stress.
If you have weak knees do not squat more than half way. You do not have to raise the heels, arms or head if it does not feel good and if you do raise any of these it should only be as far as you can without strain
Your main aim is to lengthen your spine and relax the muscles of trunk that cause compress as well as inhibit blood flow and the natural function of your diaphragm. By breathing into your abdomen you can usually relieve back pain as well as support and nourish your internal organs such as those to do with digestion, reproduction and healing (the immune system).
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 sequence Part 3: Nerve Tensioning
Simon Borg-Olivier. Virabhadrasana in a Clovelly Cliff Storm, by Stuart Fell
This is Part 3 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:
“I bring down the arms and from here stretching the wrists and turning the shoulders in stretches the radial nerve. Turning the shoulders out and opening the palms stretches the median nerve from the brachial plexus of the neck. Pulling the fingers up in this way gives a different aspect of the median nerve. When I bend my elbows in this way and protract or push the shoulder blades forward that stretches the ulnar nerve. Then I bring the arms up. As the arms come up higher you lift the shoulder blades and the spine gets tractioned. But the shoulders will be compressed unless you protract the shoulders or push them forward. This lengthens the spine and releases the neck. As I take my head up, pushing my throat forward will release the neck and allow it to move freely.Turning the shoulders in also lengthens the large intestine meridian. Turning the shoulders out also lengthens the lung meridian. Turning the fingers up stretches the pericardial meridian. Bending the elbows in this way stretches the heart meridian.”
You can see a demonstration of the the entire sequence by clicking HERE
You can see Part 2 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
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 sequence Part 2: Positioning to ‘Firm but Calm’
Simon Borg-Olivier in Eka hasta mayurasana in a Clovelly Cliff Storm, by Stuart Fell
This is Part 2 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). This video was one of a series filmed by David Samulenok of RMIT University for the course entitled Applied Eastern Anatomy.
Video Transcript:
“In the beginning I am standing with legs hip width apart as it gives a slightly wider base of support. I lean further forward with my hips and my armpits. This gives a reflex activation of the abdominal muscles so now if I breathe into the abdomen it will hardly move. Whereas if I lean back where one normally stands and breathe into the abdomen you will see a noticeable expansion in the abdomen. This same diaphragmatic breathing if you lean forward, the abdomen draws inwards naturally. If I breathe into the abdomen now, it’s firm but calm. Diaphragmatic breathing will allow you to feel calm.”
You can see a demonstration of the the entire sequence by clicking HERE
You can see Part 1 of the instructional videos of this sequence by clicking HERE
This is a low resolution version of video, higher resolution versions are available in the online courses.
Spinal movements sequence Part 1: Diaphragmatic Breathing
Simon Borg-Olivier.Urdhva Hasta Padmasana in a Clovelly Cliff Storm, by Stuart Fell
This is Part 1 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). This video was one of a series filmed by David Samulenok of RMIT University for the course entitled Applied Eastern Anatomy.
Video Transcript:
“I’d like to demonstrate a serious of postures and movements which will mobilise my spine, my hips and my shoulders. But it’s not just the anatomy of my body that I am trying to mobilise, manipulate, strengthen and stretch, I am also working on my physiology. The main thing that is going to make the physiology of this movement and practice work is diaphragmatic breathing. Diaphragmatic breathing is not possible if you constantly engage the muscles that one would normally use to exhale
fully. So instead of tightening the muscles normally one would use to exhale fully, something which people often do in order to protect their spine and commonly called “core stabilisation”, I’ll be using my arms and my legs, movements from my hips and shoulders, to firm my abdomen. Then I will still be able to breathe from my abdomen and make the diaphragmatic breath that will help to nourish and nurture the nervous system, the immune system, the reproductive system and the digestive system. I’ll describe what I am doing as I go along (in the next few video blogs).”
You can see a demonstration of the the entire sequence by clicking HERE
You can see Part 2 of the instructional videos of this sequence by clicking HERE
This is a low resolution version of video, higher resolution versions are available in the online courses.