Many people who walk in the door to come to yoga do so to alleviate low back pain. We usually hear about bulging or herniated discs, degenerative discs, sciatic pain, and a whole host of other aches and pains. What you may not know is that the lower back and the neck are connected. Whatever you do to the neck, you do to the lower back.
Try this: Sit cross legged and put your hand on your lower back. Look up. What do you notice about the curve of your lower spine (lumbar spine)? It actually increases when you look up.
Now, apply this same principle to updog or cobra. When you look up, increasing the curve in your neck (cervical spine), you actually increase the curve in the low back (lumbar spine) and put your low back at greater risk of injury. When you look up, the vertebra of the lower back go into compression and can exacerbate low back pain. In a flow class there is often not time to get the pelvic position correct to reduce this curve. Therefore, it is safer (most of the time) to look forward at the horizon in your updogs and cobras.
When doing sun salutations or half sun salutations, it does feel nice to look up. If you choose to do so, be sure to tuck the tailbone toward the heels in slight cat tilt. This way you can take a gentle backbend that feels good and is good for the whole spine.
Take care of your spine. It is the only one you’ve got.
It’s helpful sometimes to have a comment like this one which focuses on just one thing to think about. it’s easier to remember to employ the suggestion in the next yoga class. Thanks, guys.
Cindy
I am glad this helps. It was really the only thing on my mind today. I appreciate the feedback and will try to offer more like this in the future.
Thank you for posting! I LOVE your blog. 🙂
Namaste.
Awww… Thank you Beth. We LOVE you! Wish you were here more often. Maybe we need to come to you soon. That would be fun!
I agree with Cindy, this type of post that focuses on one little thing makes it easy to learn it and remember it in class. That being said, even though I hear your voice in my head when I practice, it still helps tremendously that you keep reminding people of these things as you teach class… I often space out and forget!
Thanks. Hopefully inspiration will strike again soon.
Excellent info!
What a helpful tip – I can really feel the difference!