Lumbar And Lumbosacral Forward Bending

In chapter 5 we saw that most forward hending in the spine from Ti and below takes place in the six intervertebral disks in the lumbar area between the twelfth thoracic vertebra and the sacrum. Up to 90° of forward bending is occasionally seen here, but 30—80° is more common. A moderately flexible young athlete might reveal 40° of flexibility in the lumbar region plus 7<5C of flexibility in the hips, and just be able to grasp his toes with his outstretched fingers (fig. 6.1).

Students who have good spinal flexibility might be able to bend forward more than 50° in the lumbar area, but they will not ordinarily choose to do so in hatha yoga postures. It is more convenient for them to bend forward at the hip joints, where cartilage slips against cartilage in synovial fluid, than to perturb the six intervertebral disks between T12 and Si. For the average person hip flexibility does not permit this, and such people usually try to compensate by trying to bend forward more in the lower back. Yoga teachers know that this is a formula for trouble, and that is why they always say "bend from the hips."

the deep back muscles

It takes only one glance at a class of novices attempting sitting forward bends to see why it is not a good idea to force such postures: the resistance of the deep back muscles compresses the vertebral column, stresses the intervertebral disks, and strains ligaments from the sacrum to the head. So if this is the ease, what do we want from the spine and deep back muscles? The answer is strength and adaptability: deep back muscles that can relax completely in the corpse posture, play their rightful role as extensile ligaments for maintaining an upright posture, and still act strongly as agents for bending and twisting.

Figure 6.1. This forward bend illustrates 75° of hip flexion and 40° of lumbar flexion •n a moderately flexible young athlete (simulation).

Figure 6.1. This forward bend illustrates 75° of hip flexion and 40° of lumbar flexion •n a moderately flexible young athlete (simulation).

328 AX ATOM) Oh HATHA iUOA

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The Newbies Guide To Yoga

The Newbies Guide To Yoga

Yoga is extensively know as a form of exercise that stretches and strengthens the body through various poses know as ASANA. For other people yoga is the realization of inner self satisfaction. For other it is a religion that the believe and must follow. Learn more within this guide by downloading today.

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