yoga

This bronze figure shows an open chest and “heart space;” his shoulders are well back and his ribcage is anchored. He is part of a fountain in Piccadilly Circus, London, sculpted by Sir Alfred Gilbert in 1893. Referred to (erroneously) as “Eros,” the figure is in fact Anteros, Eros’ brother, who represents a more mature, less capricious love. Original image courtesy Gareth Williams under CC BY 2.0.

“Heart space” is a term used in yoga to describe the upper part of the chest where the heart is located. Valentine’s Day is an ideal time to give some special attention to this region, and explore its relation to your posture and wellbeing. 

The Gokhale Method teaches four particular techniques which enable you to open your chest without doing damage to your back:

1. Rib anchor video
   Learning to engage your rib anchor is an important first step. It will prevent your lower ribs from popping up and your back from swaying in the techniques that follow.
    
2. Up and back with the neck video
   By drawing the base of the skull gently backwards and upwards, the chest is no longer crowded into the body, but rather allowed to expand outwards and upwards.
    

3. Shoulder rolls video
   Shoulder rolls help position the arms further back along the torso, which immediately opens the chest to expansion with breathing. In the long run, this results in a larger, more open chest.

This Ecuadorian school teacher is much loved by his pupils. Note that the teacher and his pupils have open chests and posterior shoulder placement.

4. Breathing into the upper chest
   The first three techniques may already leave you feeling more open-hearted. They enable you to breathe more deeply, but this may not yet be your habit. Take a few slow, deep breaths that further open your upper chest. Then rest a few breaths before repeating. It is common to feel resistance in the chest at first, but by using these techniques to open your structure and deepen your breathing, with practice it will become easy and pleasurable. 

The functioning of the heart is clearly essential to good health and life itself, but the organ and its position in the chest are also given special importance in many religious and cultural frameworks. Even our language is full of familiar, evocative idioms such as “from the bottom of my heart,” “faint-hearted,” “heart of the matter,” “heart and soul,” “heartening,” and so on.  Let’s explore the symbolism and associations a little further, especially where they intersect with posture.

Heart symbolism in Western European cultures
Let’s begin with St. Valentine. According to most popular accounts, Saint Valentine was either a priest or a bishop in the times of the Roman Empire, who, with great bravery and compassion, ministered to persecuted Christians. He was martyred and buried north of Rome on February 14, which has been observed as St. Valentine's Day since 496 AD. Another plausible legend suggests that when Roman Emperor Claudius II outlawed marriage for young men – reasoning that single men made better soldiers than those with wives and families – Valentine defied Claudius and continued to perform marriages for young lovers in secret. 

Whichever legend has truth, love, bravery, and compassion are all qualities said to reside in the heart in many Western European cultures. In Catholic Christianity, the Sacred Heart of Jesus symbolises his unconditional love, and the church and its patrons commissioned many paintings on this theme. These paintings show the heart radiating divinity; they often also show the very visceral detail of an attached aorta!  

Allegorical painting of the Sacred Heart of Jesus. The central heart radiates hearts gathered up by putti (cherubs). Painting by Robert la Longe, ca. 1705. Public domain, via Wikimedia Commons.

The heart-shaped symbol ♡ evolved around the 14th century, loosely based on the organ’s shape. Today we have numerous emojis preprogrammed in our smartphones, ready to use as shorthand for love, broken-heartedness, and associated feelings and events.

Heart symbolism in South Asian and East Asian cultures
Many Asian cultures also identify the heart space as essential to our wellbeing. Traditional Indian medicine describes energy centers, or chakras, that lie along the central axis of the body. The heart chakra (Anahata) is considered the center of love and compassion that can become blocked by grief or selfishness. An unblocked anahata is associated with loving-kindness and peacefulness. Tibetan Buddhist understandings of chakras also typically include a chakra located in the center of the chest.

This illustration from an 1899 Tibetan manuscript shows the body’s energy centers (chakras), including the twelve-petalled heart chakra. Public domain. Original image courtesy Wikimedia Commons.

In Japanese language and culture, the word kokoro (distinct from the physical organ) encapsulates heart, spirit, mind, and soul, among other concepts. And in Chinese medicine, the Mu, or front correspondence point, of the heart is located at the midpoint of the nipples, and is used to heal emotional hurt.

This Buddha figure in Sri Lanka displays a beautifully relaxed, open chest and heart space. Original image courtesy Sadaham Yathra on Pexels.

Posture and the heart space
Of course, with its emphasis on our structure, it is natural to think of healthy posture and the Gokhale Method as primarily benefiting our bodies. It is certainly true that having a well-developed ribcage and open chest are important ingredients for a straight spine and well-positioned shoulders. Such good structure also benefits physiological functions such as blood circulation, breathing, digestion, and allows space for the brachial nerve plexus. However, our structure is also intimately connected to our body language, revealing and communicating how we feel.

An open heart space can often look like balanced, approachable confidence. Original image courtesy nappy on Pexels.

A mounting body of research connects open upper body posture with confidence and vitality; and crumpled upper body posture with depression, exhaustion, shame, and poor health. According to a 2017 New Zealand study, it is more challenging to be depressed with open upper body posture than with slumped upper body posture. According to another, even our performance in subjects like math improves when we adopt an open posture.

These subway commuters, with their varied seated and standing postures, demonstrate a wide range of heart space openness. Original image courtesy Laura Dewilde on Unsplash.

It strikes me that there is much cross-cultural convergence on associating this area of the body with “matters of the heart.” How does your experience and knowledge of other cultures stack up with this?

Studying and teaching yoga has been part of my life for several years. However, after learning the Gokhale Method, I approached the well-known yoga posture “downward-facing dog” (Adho Mukha Svanasana) in a new way.
 

Hip-hinging with my even spinal groove visible — GOOD! Image courtesy Cecily Frederick.

In the Gokhale Method Foundations Course, I learned how to hip-hinge and keep my spine from flexing when bending. I wanted to maintain about the same spinal shape in my “downward-facing dog” pose as I had learned when hip-hinging. This spinal shape, with an even spinal groove from the lower to the upper back, meant that my intervertebral discs, nerve roots and spinal ligaments would be protected during bends, and my hip joints would be used in a healthy way.

Also informing the adjustments I made to my downward-facing dog was receiving detailed feedback about my spinal shape from the new SpineTracker wearable device developed by the Gokhale Method Institute. This technology is available to participants of the new Pop-up Course and in private lessons with participating teachers.
 

Here, I’m wearing a set of SpineTracker sensors on my back to determine my lumbar spinal shape. Image courtesy Cecily Frederick.

Here is an example of the SpineTracker feedback for a hip-hinge. To contextualize, each dot is the location of a sensor.

SpineTracker snapshot of my spinal shape while hip-hinging — GOOD!

Although many yoga practitioners hip-hinge in their “downward-facing dog” posture, I had a habit of slightly flexing my lumbar spine in this pose.
 

The practitioner in this version of "downward-facing dog" pose shows a slightly flexed lumbar spine, putting the lumbar discs under strain. Image courtesy Form on Unsplash.

After many years of spinal flexion occurring with most hip flexion, I had developed chronic low back pain. Not all spinal flexion is easy to see (or feel internally), as my former downward-facing dog form, demonstrated below, shows.
 

Here I am in downward-facing dog with some lumbar spine flexion and hip flexion (knees straight, heels down) — BAD! Image courtesy Cecily Frederick.

To heal my irritated back, I began revisiting the way I approached this yoga posture. It was a worthy project since this pose shows up frequently in my yoga practice and yoga teaching sessions.

First, I needed to learn how to stabilize my overly mobile lower back and ease into deeper flexion in my hips. Luckily, hip-hinging practice had helped me learn how to achieve both of these goals. Then I needed to transfer this skill to one common yoga pose: downward-facing dog.
 

In this photo, I’m in downward-facing dog with my spinal groove visible (knees bent, heels up) — GOOD! Image courtesy Cecily Frederick.

Here’s another view of my downward-facing dog, wearing the SpineTracker sensors on my back (knees bent, heels up) — GOOD! Image courtesy Cecily Frederick.

The upgraded downward-facing dog pose creates an even spinal groove which I’m able to feel with my fingertips — GOOD! Image courtesy Cecily Frederick.

A great way to capture the shape of the spine in a complex yoga pose is to take an image with the SpineTracker device. The SpineTracker sensors stick directly to the skin over the spine and are able to give detailed information about the spine’s shape (and your hands can stay on the floor).

SpineTracker snapshot of my spinal shape in upgraded downward-facing dog (knees bent, heels up), more spinal extension — GOOD!

For comparison, this SpineTracker snapshot of my spinal shape in unmodified downward-facing dog (knees straight, heels down) reveals noticeably more spinal flexion than in the upgraded form — BAD!

In my upgraded downward-facing dog pose: no spinal flexion, heels up, knees bent — GOOD! Image courtesy Cecily Frederick.

To refine my downward-facing dog pose, I needed to:

1. Learn how to hip-hinge from a Gokhale Method teacher
2. Come to a hands and knees position (“dog pose”) with a J-spine
3. Lift hips into downward-facing dog position without changing spinal shape and gently pull hips back, away from hands

Things that might also help if you have shortened hamstrings and calf muscles and/or internally rotated femurs:

1. Keep knees softly bent and kidney bean shape the feet to allow the pelvis to settle well
2. De-emphasize dropping heels to the floor
3. Allow the pose to feel awkward at first (but not painful)

One additional advantage to structuring a downward-facing dog this way is that the pose becomes a great way to lengthen the entire spine, which can make other yoga poses healthier and more accessible. Yoga is one of many topics addressed in the Online University content for alumni.

Is there a yoga pose that causes you some back discomfort?

In the branch of Yoga called Pranayama (Prana = breath, life; Yama = discipline) there is a technique called Nadi Shodhan Pranayama. I learned this technique from my yoga mentors in Bombay and in an ashram in Rajnandagaon in Central India. It’s the best way I know to quiet my mind when I feel agitated. I have taught the technique to many students and patients over the years as a way to address obsessive thoughts, anxiety, and 'blah' feelings.

This Yogini is practicing Nadi Shodhan Pranayama, a style of meditative breathing

You place the tips of your middle and pointer finger of the right hand between your eyebrows and use your thumb and ring finger to open and close your nostrils. Now follow this pattern:

1.    Inhale through one nostril for four counts,

2.    Hold (with both ring finger and thumb closing the nostrils) for eight counts

3.    Exhale through the other nostril for eight counts.

Here you can see the hand position used for this breathing practice 

Now you try. Inhale left (4), hold (8), exhale right (8), inhale right (4), hold (8), exhale left (8). After a few rounds of this, the inhalations become quite dramatic (especially in a room full of people practicing during the cold season) and the exhales are harder to slow. I always remind my students that breathing is a priority (!) and that they should do whatever is necessary to get the breath they need. If you have a stuffy nose, for example, this might mean breathing through the mouth.

This is an alternate hand position used for Nadi Shodhan Pranayama

Since starting to work with primal posture, I have realized some new uses for Nadi Shodhan Pranayama. Most of us have shallow breath. With muscle tension in our backs and chests, typically brought on by poor posture, it is difficult for the lungs to fully expand. We end up breathing enough to not die - and that’s about it! Even after we learn to restructure ourselves and melt away unnecessary muscle tensions, this shallow breathing pattern often remains out of habit. Nadi Shodhan Pranayama helps change that. You breathe more deeply than usual doing this technique – and also after. It’s as though you have primed the pump.

Muscles all around the spine and rib cage are gently stretched and massaged through deep breathing, which can be therapeutic and relaxing for the entire system

You will discover that deep breathing alongside healthy structure induces the tissues around your torso to move constantly. You have now found your inner massage therapist and an important key to self-healing. Your back muscles get a gentle stretch, your discs rehydrate, and the circulation around your spinal tissues improves - simply by breathing more deeply. As you adopt this habit, you will breathe your way to a healthier life.

Join us in an upcoming Free Workshop (online or in person).  

Find a Foundations Course in your area to get the full training on the Gokhale Method!  

We also offer in person or online Initial Consultations with any of our qualified Gokhale Method teachers.

The American College of Physicians (ACP) has just issued new Clinical Guidelines for the non-invasive treatment of non-radicular lower back pain (pain that does not radiate from and is not caused by damage to the spinal nerve root).

Since the last guidelines were issued in 2007, the ACP has dramatically revised the medical solutions commonly offered for back pain. Many interventions that were once routinely administered to back pain patients, having proven to be ineffective or counterproductive for back pain, are no longer part of the guidelines for doctors. Surgery, cortisone and nerve blocking injections, X-rays, and MRIs are all discouraged in back pain cases where they used to be a part of standard care.

A lot of the what used to be standard of care for back pain is no longer recommended.

The new guidelines issued last month also discourage the use of pain medications as a treatment for back pain. The recommendation is based on extensive data showing that pain meds (whether over-the-counter, prescription NSAIDs, or opioids) are ineffective in back pain treatment. Strong painkillers may help to mask symptoms, but do little to actually treat the cause of pain. As painkiller addiction has become a serious large scale problem, it is commendable that the ACP has taken this bold move to discourage the overuse of a common but ineffective and potentially harmful intervention.

The new ACP guidelines discourage the use of pain medication to treat back pain.

What is sadly missing in the guidelines is an enthusiastic endorsement of any intervention. Physicians and patients are advised to try non-drug therapies, but this is followed by the lukewarm statement “physicians should select therapies that have the fewest harms and costs, since there were no clear comparative advantages for most treatments compared to one another.”

In 2017 mainstream medical practice, there is still no satisfactory understanding of the root causes of back pain, nor robust treatment to eliminate it. I dream of a future when randomized controlled trials (RTCs) validate what Gokhale Method students and teachers experience, and what our recently collected data and the data on healthoutcome.org suggest. Imagine if the Gokhale Method became part of standard protocol for back pain! Here are some key ways that would play out:

1. The ACP guidelines correctly recommend that people resume “normal everyday activities” as early as possible. This would take on a whole new meaning! Often, people develop their aches and pains from the ways they slump-sit, round-bend, jerk-walk and so forth. How could sending such a person back to their “normal” everyday activities constitute a sensible measure? The Gokhale Method would help these people transform their slump-sitting and arch-sitting into stretchsitting and stacksitting. They would learn to hiphinge not round-bend, and glidewalk not jerk-walk. Previously injurious everyday movements become comfortable and therapeutic. Now life becomes a gym and a playground, and the recommendation to do "normal" activity makes eminent sense to the back pain sufferer.

Bending is a healthy everyday activity if and only if one has good form.

The recommendation to do exercise, yoga, and other augmented activity would become a more robust recommendation. With Gokhale Method principles integrated into exercise and yoga, there’s less risk of injury and more leveraged benefits to be had.

Yoga done wth good form bestows many benefits; yoga done with poor form can result in injury.

2. Some medical interventions, that went through cycles of being over-used and then booted out, may well have a new role and relevance when used to supplement a robust postural re-education program. Medical science will continue to improve in determining which interventions work in which circumstances. Pain meds, spinal injections, and even surgery have more of a place as palliative or auxiliary measures if they facilitate new learning which gets to the root cause of the problem. They provide a window of opportunity to learn new posture ways without acute pain and symptoms getting in the way of being able to concentrate and function.

Coupled with posture training, a lot of medical interventions for back pain acquire a new role and relevance.

For example, if someone gets spinal surgery but then goes back to their old habits, their pain is likely to come back, and the surgery may be deemed ineffective. But if instead they use the temporary pain relief from surgery to learn new habits from the Gokhale Method, their pain is less likely to return. In that case, the surgery will have been part of a more integrated and ultimately successful approach.

Similarly a more circumspect use of pain meds could facilitate learning new posture ways, getting to the root of pain, and, in turn, eliminating the need for pain meds.

The Gokhale Method doesn’t just combine well with wise medicine, exercise or therapeutic interventions, it can redefine them. For that reason we’re looking forward to being adopted into standard care guidelines one day—wouldn’t that be lovely?

Join us in an upcoming Free Workshop (online or in person).  

Find a Foundations Course in your area to get the full training on the Gokhale Method!  

We also offer in person or online Initial Consultations with any of our qualified Gokhale Method teachers.

Round-backed bending is ubiquitous in modern urban culture. It damages the back. Recognizing this, many health advocates recommend bending at the knees. Done to excess or with poor form, this damages the hips, knees, ankles, and feet.

Surprisingly, poor bending form abounds even in fitness and wellness classes.

An insistence on touching the toes can be counterproductive and result in damage

People sometimes equate being able to touch the toes with flexibility. An imprecise  and insistent pursuit of this kind of “flexibility” causes disc damage, hyper-extended spinal ligaments, and a lot of pain. Let’s examine do’s and don’t’s in bending more closely.

DO

1. Come close in to your tasks and don’t bend if you don’t need to.
    

   
   If you can accomplish your task without bending, don’t bend.

   
    
2. Be sure your legs are externally rotated so there’s room for your pelvis when you bend.
   If your thigh bones (femurs) are in the way of the pelvis settling between the legs in a forward bend, there’s no healthy workaround for bending. Widening your stance can help some, but a healthy bend needs external leg rotation no matter where your legs are positioned. 
    

   
   
   This Burkina baby has his legs externally rotated, making room for his pelvis and substantial belly!
    

3. Maintain the shape of your back when bending
   The spine carries precious cargo - like all the nerves and nerve roots that exit between the vertebrae - and these are threatened by major distortions of the spine.
   
   In activities other than bending, some movement around a healthy baseline is healthy and desirable. Such movement stimulates circulation and helps maintain healthy spinal tissues.  
   
   For bending, I recommend strictly maintaining the baseline shape of the spine. Distorting the spine when bending loads the discs and can cause damage. It also sets a risky pattern for bends that involve weight-bearing. I recommend pure hip-hinging for all bends, whether in daily life or exercise. With practice, good form, and strengthened inner corset muscles, you will be able to move into sustained bending and lifting weights.  
    

   
   Women in the marketplace in village Orissa demonstrating excellent hip-hinging form.

   
    
4. Maintain (or increase) the length of your spine when bending
   You don’t want to load your discs when bending. This happens when rounding or swaying the back, or from additional muscle engagement while maintaining your baseline spinal shape. Using the inner corset (go here for a free download of Chapter 5 from 8 Steps to a Pain-Free Back) while bending is excellent insurance against loading the discs unwittingly. 
    
5. Practice bending with a teacher and with mirrors
   If you are accustomed to tucking your pelvis, it can be a real challenge to find the correct movement in the hips.  Practice bending in front of a mirror, or, better yet, with a Gokhale Method teacher, so you get the feel of healthy hip rotation with a straight back.  
    

   
   Working with a teacher helps set a healthy hip-hinging pattern

   
   
   Start off with small bends - pay attention when you are at the sink or making your bed. Keep your feet and knees pointed out 10-15 degrees, have your knees soft and only bend at the hips as far as you can before you start to round.  At that point, enjoy the gentle stretch in your hamstrings and external hip rotators. Bend your knees if you want to go any further. For more complete hip-hinging instructions and images, refer to Chapter 7 of  8 Steps to a Pain Free Back or Back Pain: The Primal Posture Solution (DVD).

DON’T

1. Don’t Round the Lower Back. 
   The most common mistake in bending is to round the back, either distributing curvature throughout the spine or concentrating most of it in one spot. If your pattern of bending includes rounding the lower back, this is a particularly risky mistake. Being at the bottom of the heap, the lumbar discs are already particularly vulnerable to wear and tear, bulging, herniation, and sequestration. Rounding the lower back while bending puts additional strain on them. The amount of loading is high because our upper bodies are heavy (especially our heads) and the lever arm is long (Torque = weight X distance.)
    
   You may know people who bent to tie their shoelaces or perform some other seemingly innocuous task on the ground, and then couldn’t straighten back up. Those people were probably rounding their lower backs, possibly with the additional danger of a twist added in. The brain reacts to the threat / damage by seizing up muscles in the area. Ouch! In my classes I go so far as to say that people who bend well will probably never have a back problem, while people who bend poorly almost certainly will. It's very important to get bending right!
    

   
   Hugh Jackman rounding his back while bending

   
    
2. Don’t Round the Upper Back. 
   Rounding the upper back is problematic for an entirely different reason. The discs in the upper back don’t generally herniate or get severely damaged. This is partly  because the rib attachments to the thoracic vertebrae help fortify that portion of the spine. The problem that results from repeatedly rounding the upper back while bending is that the spinal ligaments gets distended. 
   
    

   
   Avoid rounding your back and letting your shoulders come forward while bending

   
   
   Ligaments are like band-aids that go from bone to bone and whose function is primarily structural support. They are a backup system for our muscular support. In situations when there is more challenge and distortion than our muscles are strong enough to handle, or when muscles don’t have time to fire, such as in a jolting accident or jump, then the ligaments keep our joints safe. 
   
   Ligaments are supposed to have some degree of stiffness. Ligaments aren’t an elastic kind of tissue.  Once stretched too far, they are permanently distended, and no longer serve their role as the backup system to support the spine. Extreme forward bends that come from the back and not the hips cultivate ligamentous laxity more than muscular flexibility. It is counterproductive and results in losing important structural insurance. This is what we see happening in the backs, hips, and knees of athletes and yogis who push too far in poorly executed forward bends as well as other distortions.  
   
   Charlotte Bell, an Iyengar yoga teacher and author of Mindful Yoga, Mindful Life, had a hip replacement in 2015. She warns us “I know a number of serious practitioners who are now in their 50s—including myself—who regret having overstretched our joints back in the day. All too many longtime practitioners now own artificial joints to replace the ones they overused.” 
    
3. Don’t bend with your legs internally rotated and/or tail tucked 
   When the legs are internally rotated (toes and knees pointed inwards), the head of the femur grinds inappropriately against the hip socket (acetabulum), wearing down the cartilage and causing arthritic change.
   
   In 2013, Lady Gaga canceled her “Born this Way” tour due to chronic pain from a severe cartilage tear in her hip. Lady Gaga is known for being health conscious and a yoga enthusiast. Though dancing in high heels night after night certainly puts wear and tear on the body, a yoga practice should support, not exacerbate the problem. “My injury was actually a lot worse than just a labral tear,” she told reporters. “...The surgeon told me that if I had done another show I might have needed a full hip replacement. It took over two years after my surgery to be able to correct my alignment and continue working.”
    

   
   Lady Gaga internally rotating her legs while standing
   
   
   Lady Gaga bends forward in the yoga pose with toes pointed in and a tucked pelvis.

   
   
   These pictures of Lady Gaga show that a) she has a tendency to internally rotate her legs while standing and b) she bends forward in the yoga pose with toes pointed in and a tucked pelvis.  This puts stress on the hip joint, pushes the ball of the femur into the cartilage of the hip socket, and can overstretch the ligaments of her spine, sacroiliac joint, hip, knee, and foot.  
    
4. Don’t push beyond your range of motion in the hips 
   If you run into resistance in your hip joints when bending, don’t force past it. Dr. Chris Woollam, a Toronto sports medicine physician, says he started seeing “an inordinate number of hip problems” among women aged 30 to 50 who were practicing yoga. “Maybe these extreme ranges of motion were causing the joint to get jammed and some to wear,” Woollam says. “If you start wearing a joint down, then it becomes arthritic. So you’re seeing these little patches of arthritis in an otherwise normal hip that seems to be related to these extremes of motion or impingement or both.”
   
   I suspect that some of the hip problems that get chalked up to extreme range of motion, are actually due to alignment problems. Most yoga classes, Pilates training, and gym routines teach students to stand with parallel feet. By Gokhale Method standards, this constitutes internal leg rotation. Indigenous people have their feet facing outward in the range of 5-15 degrees, and their legs are correspondingly externally rotated. It is our opinion that instructions to have parallel feet contribute to stress and arthritic changes in the hip joints, especially when combined with forward bends and other hip motions.
    

How well do you stack up when bending in your daily life and when exercising? How far along are you in your hip-hinging journey?

Join us in an upcoming Free Workshop (online or in person).  

Find a Foundations Course in your area to get the full training on the Gokhale Method!  

We also offer in person or online Initial Consultations with any of our qualified Gokhale Method teachers.

Not all backbends are created equal. Healthy backbends happens at the lowest lumbar level (L5-S1); unhealthy backbends happen higher up in the lumbar spine.

Cecily Frederick (Gokhale Method teacher, Madison, Wisconsin), doing a back dive with a healthy L5-S1 backbend.  

This yogini is backbending (unhealthily) almost entirely in the upper lumbar spine. 

The L5-S1 joint is unique in having saddle-like properties and is capable of quite extreme extension (backbending) without injury.

B.K.S. Iyengar demonstrates a healthy 90 degree backbend that happens exclusively at the L5-S1 joint. Iyengar was one of the world's foremost yoga teachers until his death at age 95.

Peking Acrobats are trained to perform extreme backbends. The backbends happen exclusively at L5-S1, which makes them sustainable.

Higher up in the lumbar spine, repeated, sustained, or extreme extension results in wear and tear and injury in the related discs and vertebrae.

This young gymnast exhibits a classic gymnastics pose, with a significant (unhealthy) sway in her upper lumbar spine.  Gymnasts are notoriously prone to back pain and injury.

The majority of this dancer’s backbend happens at a single level in her upper lumbar spine that is not adapted for extreme backbending (ouch!).

The distinction between upper and lower lumbar curvature is rarely made, neither for baseline positions like standing and sitting, nor for acrobatic and yoga positions like backbends. This lack of distinction is true in modern lay culture (see post on Forward Pelvis) as well as in the medical literature (see this cross sectional study on the Correlation between Radiologic Sign of Lumbar Lordosis and Functional Status in Patients with Chronic Mechanical Low Back Pain). Not surprisingly, findings involving a crude compound of all lumbar curvature are confused and contradictory. I have found only one scientific study on lower back pain that makes a distinction between upper and lower lumbar curvature - the findings are consistent with the Gokhale Method's claims about a "J-spine" being healthier than an "S-spine."

I consider that the significant back problems I suffered in my mid-20’s resulted in part from poorly executed yoga and gymnastic backbends in my childhood, as well as a chronic baseline extension (sway) of my upper lumbar spine. I was rewarded for my “flexibility” both in gymnastic competitions and as a yoga presenter and teacher—I received applause, awards, and signups for classes. Almost no one saw that I was systematically bending backwards in a problematic place.

Me in the INDUS fashion show (Mumbai, 1973) sporting a hand-me-down dress - and a significant sway.

I do recall my Bharatanatyam dance teacher Kutti Krishnan being vaguely disturbed by my baseline stance. He wasn’t able to articulate what exactly the problem was, or how to correct it, but I remember him trying to imitate my stance to help me out. It didn’t work, he stopped trying to correct me, and my sway persisted unchecked into adulthood, when it manifest as a problematic and then surgical back in my mid-20’s.

An old image of me teaching yoga as best as I knew how in 1979, standing with a sway in my back (and putting extreme flexion into my student's neck.)

To learn a healthy backbend, start with an “infant cobra,” in which you plan on lifting no more than two inches off the ground. Begin by lying face down with your hands placed near your armpits. Before lifting, engage an extremely strong rib anchor. Augmenting the rib anchor hard against the tendency to sway, press up an inch or two from the ground. Keep the neck aligned with the spine.

Notice how in this healthy baby cobra, the backbend takes place only at L5-S1 at the base of the lumbar spine, right above the butt.

Don’t expect to be entirely successful at the start. It’s challenging to eliminate a habitual sway entirely so tolerate a small amount of arching in your back unless that hurts. As you practice, slip a hand back to your midline groove and make sure the arch is not too accentuated.

If you backbend at L5-S1 and strongly engage your rib anchor muscles, the front lower border of your ribcage will not protrude, but rather remain flush with your torso. A bend higher in the lumbar spine will result in the ribs protruding visibly from the contour of the abdomen.

The extent of protrusion of the ribcage is a fairly reliable index of sway in the low back. This bridge position shows healthy spinal curvature, where the backbend happens almost exclusively at the L5-S1 joint. There is no protrusion of the ribcage from the smooth contour of the abdomen.

This yoga student’s backbend happens at L5-S1 (which is good) as well as the upper lumbar spine (not so good)-  her rib cage protrudes slightly from the contour of her abdomen.

This student backbends entirely in her upper lumbar spine (ouch) and we see her ribs lift away from her abdomen a great deal. 

As you get used to the practice of intensifying the rib anchor corresponding to the challenge that you’re imposing on it, you can increase the extent of your cobra by degrees and perform other types of backbends.

For extreme backbends, we recommend you leave them to the professionals. B.K.S. Iyengar was known to practice yoga eight hours a day. The Peking Acrobats are also singularly dedicated to their craft.  For some of us, bending back in the shower to avoid shampoo coming into our eyes is the most practice we'll have in backbending. It's enough to keep us flexible and healthy as we enjoy watching what others are able to do.

B.K.S. Iyengar doing an inversion combined with a healthy backbend.

Lengthening the spine is an important component of the Gokhale Method and the best way to begin a posture transformation. Creating space between the vertebrae decompresses the discs and promotes healthy nerve function. Allowing your spine to be in gentle traction often throughout the day is an excellent way of creating a healthy baseline. We can do this by sitting, standing and sleeping with good posture. In addition to these Gokhale Method basics, sometimes your back muscles crave an even deeper stretch. Below I’ve outlined three additional ways you can stretch your spine that are safe and therapeutic.

Stretchsitting and Stretchlying

Especially if you have back pain or a very sensitive back, creating a gentle stretch over a long period of time is a wonderful place to begin. Using external objects such as your bed (Stretchlying on the back or side), or your chair’s back rest (Stretchsitting), or a Stretchsit® Cushion​, can help stretch your back and relax your muscles. You can find directions for these techniques in 8 Steps to a Pain-Free Back.

Stretch your spine while you sit. Click here for an instructional video on stretchsitting.

One of the steps in stretchlying. Click here for an instructional video on stretchlying.

Inner Corset

There are times when you will not have the support of an external object. When you sit without a backrest or stand up, you still have the ability to lengthen our spine. By engaging your deep abdominal and back muscles, you can make yourself taller with the Inner Corset. Not only will this protect your spine during times of activity, or when lifting something, it can also provide an excellent stretch for your erector spinae muscles (the long muscles that run parallel to your spine). The erectors can be very tight for some of us, especially if we are struggling with a swayed back. Lift your arms high above your head as though you are reaching for a high shelf slightly in front of you. Then let your chest come up and around an imaginary bar at chest height, so as not to bend backwards into an arch. Feel how tall you can make your self and try and maintain that height even after the arms come back down to your sides.

Steps to engaging your inner corset. Download this chapter here from 8 Steps to a Pain-Free Back.

Jazz Shear

The ability to isolate the movement of your ribcage from your pelvis can be a challenging but excellent way to stretch your deepest back muscles (multifidi, rotatores). Stand in front of a mirror with your feet at least hip distance apart. Set your tallstanding position well with kidney bean shaped feet, soft knees and your ribs anchored with an anteverted pelvis. Place your hands on your hips to help keep them still. Then, let your entire ribcage shift laterally to the right. Feel a satisfying stretch in your deep back close to your spine. Then shift the ribs to the left. Watch that your pelvis doesn’t tuck or lift to one side. Also try and maintain your rib anchor as the ribs shift side to side—the front of the ribs want to stay flush with the abdomen, or you will sway your back. Try holding each side for 5-10 seconds at a time and try for about 20 reps. Or put on some engaging music and let your body yield to the rhythm.

Anchoring your ribcage and shifting it from side can be a great stretch while standing.

Quadratus Lumborum Stretch

The “QL” is a muscle that connects the back of your pelvis to your ribcage. It’s common for QL to be tight, unilaterally or bilaterally. When QL is tight on one side, it is often misdiagnosed as a leg length discrepancy and the person may be given a shoe lift that exacerbates the problem (always get this diagnosis double-checked). To stretch the QL muscle, find an open doorway with some room to the side to arrange your body as shown in the photo below. Create a long arc running from your left hand past your outstretched left arm, through your torso to the leftt leg through to the left heel. Lengthen this arc (and your left QL) by hooking your left fingers around the door jam and pulling your left foot away from the hold while gently arcing your body and stretching the left side of your torso in the process. Your left arm should be straight, your right leg forward and bent, and your left leg back and straight. Hold for at least 20 seconds to give your QL muscle a chance to release deeply. Repeat on the other side.

Left QL stretch using a doorway.

Modified baby pose

Place your lower legs about hip width on the floor and running parallel to each other. Toes relaxed. Place your forehead on the floor and your outstretched arms at a comfortable width as in the Muslim prayer position shown below. Let your bottom, the highest point in your body, gently pull away from where your forehead is weighted to the floor. Let your back mucles relax into a vertical stretch; let your outstretched arms augment the stretch around your spine at the shoulder blade level. It takes about 20 seconds to release the paraspinal muscles into this stretch.

All the best,
Esther

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