Laura Erdman-Luntz, MA, E-RYT(500) | Yoga | Yoga Teacher Training | Minnesota | Costa Rica | Life Coaching

Opening up the Upper Back with Yoga: Part III

Continuing my series on the upper back, the next variations will help you get movement directly into those stuck spots:

• Of course, backbends over various objects such as blanket roll, chair, or ball are helpful. My favorite variation of this one is backbend over roll a block. I can slowly move the block bit by bit up my back to use the edge to bend at my “stuck” spots. (It feels MUCH better than it looks!) You can do it at any of the heights of the block. If you are at the two lower heights, you can sit on your buttocks and keep your knees bent with feet on the floor. If you are at the highest height, sit in Vajrasana. You can see me in the photo. I lifted up off the floor to get into the pose and then allow both my hips and my upper body to move down into the pose.



• Sphinx: Another excellent variation for “awakening” the upper back. Placing your arms in a variety of positions helps you really get into the upper back.

• Maricyasana III – In this variation, you place your hand on the wall. Use the wall to help you really get the shoulder blade in and to get the twist higher into your back.

Related Posts:

• Opening the Upper Back with Yoga: Part I
• Opening the Upper Back with Yoga: Part II
• Deeper Backbends
• Purvottanasana:  How to

Quick Twist Tip

Want a fun exercise for helping your students go more deeply into twists? Have a partner run her finger up the student’s spine. We have a tendency to twist in the same part of our spine every time we twist. (It is usually around your lower ribs at T11 and T12 and L1.) We can twist in other parts of the spine, though, it just takes finding them. When someone takes her finger up your spine, you are able to “feel” more spots where you can turn more deeply. If you have chairs, do the twist in the chair. If you don’t, I find Maricyasana I to be the easiest pose to do this exercise in.

Have the student come into whatever twist she is doing. (Since you are already using partners, have the partner put her hand on the student’s head so she thinks about lengthening as she moves into the pose.) Once she is in her deepest twist, have the partner take a finger to her lower back, just above the sacrum, and slowly slide the finger up her spine, vertebra by vertebra. Have the partner go slowly enough that the student can integrate the touch and see if she has access to any twist there. Be sure to do both sides. Your students will be absolutely amazed at how much more deeply they are able to go.

Teaching Surrender

According to Patanjali and the Yoga Sutras, the last of the yoga precepts is Ishvara Pranidhana. Translated many ways, the one I use the most is “surrender” or “letting go”. Here is a great way to help students understand the concept:

Using partners, have one student move into Maricyasana III. Maricyasana III is a twist in which one leg is straight out and the other is bent with the foot next to the thigh. Then you twist into the bent knee. Have the student twist to the right first, into the right knee. Have the partner place her hands on the front of the right shoulder and on the left shoulder blade. Get a good solid grip so the student in the pose gets a good feeling of being completely supported. Now, have the student in the pose release and allow the partner to support her. It is much trickier than it looks and is a great lesson in learning surrender. Those who tend toward control in their life will keep holding themselves in the pose and not be able to release into their partner's hold as well as those who can surrender or let go and trust well.

 

I surrender all
Originally uploaded by Forgiven!

Quick Tip for Yoga Twists

 

Want a fun exercise for helping your students go more deeply into twists? Have a partner run her finger up the student’s spine while the student is in a twist. We have a tendency to twist in the same part of our spine every time we twist. (It is usually around your lower ribs at T11 and T12 and L1.) We can twist in other parts of the spine, though, it just takes finding them. When someone takes her finger up your spine, you are able to “feel” more spots where you can turn more deeply. If you have chairs, do the twist in the chair. If you don’t, I find Maricyasana I to be the easiest pose to do this exercise in.

Have the student come into whatever twist she is doing. (Since you are already using partners, have the partner put her hand on the student’s head so she thinks about lengthening as she moves into the pose.) Once she is in the deepest twist she can get into, have the partner take a finger to her lower back, just above the sacrum, and slowly slide the finger up her spine, vertebra by vertebra. Have the partner go slowly enough that the student can integrate the touch and see if she has access to any twist there. Be sure to do both sides. Your students will be absolutely amazed at how much more deeply they are able to go.

This exercise is fun even with beginners.  Most people get a sense of going deeper in the pose.  Enjoy!

Twists with Integrity for the Inner Body

 

My last entry was about twisting with the spine, or twisting in integrity with the outer body. This entry is about twisting with integrity for the inner body. You have two aspects to the physical body. The outer body consists of what you see, arms and legs and torso, along with what you don’t see, your bones. The inner body consists of your internal organs, the contents of the outer body. When we twist, we often use the outer body to force or leverage ourselves into a twist, frequently going beyond what is truly comfortable for our body, both inner and outer. Outer discomfort is revealed by losing alignment of the spine (see last entry). Inner body discomfort shows up if you feel like you are still twisting for a moment when you return from a twist. That sensation can signal that you are moving beyond what your inner body is ready for as well. When we move into a twist solely from the outer body, using our arms as leverage tools, there is a good chance you are forcing the inner body into a position that is challenging its alignment.

So, what to do? Allow your inner body to guide you. Here is an excellent exercise to help you feel your inner body guiding you. Sit in Sukhasana (Easy Cross-Legged Pose). Feel your sit bones and grow very tall, extending the spine. Without using your arms, begin to twist to the right. It will feel awkward initially, hang in there. Once you have gone as far as you can, take your left hand outside your right knee and your right hand behind you and support yourself as far as you have already turned. Take a breath in and get even longer through the spine. As you exhale, gently draw yourself more deeply into the pose. Now you will come more from the integrity of the inner body. The twist will be softer. See for yourself. Come out of the pose. Feel the body. Now, twist to the left using the hands to “force” the twist. And then come out. The twist from the outer body is harder and the inner body is softer. Ironically, you don’t tend to go any further into a twist by using the leverage of the outer body, although it feels like you should be able to do so.  In fact, students find they often can go further when they are gentle. Try it. Compare the two twists. Fascinating, isn't it?

If you are a teacher, this idea is fun to teach.  I find students of all levels can appreciate the gentle twist.

Be Sure to Twist with the Spine

 

I am amazed (and admittedly occasionally amused) watching us twist our bodies. We look a bit like contortionists, having lost the alignment of our spines, heads, and often limbs in the attempt of a deeper twist. When we lose the alignment and move into a deeper twist, not only have we lost the integrity of our body, we have lost our energy line as well. At best we don’t get the full benefits of the pose. At worst, we can damage our spine.

You need to view the spine as the axis around which you are twisting. That means keeping the spine long. There are several things your body can do to keep the spine long, although it might mean you won’t twist as far as you are used to twisting.  (Or, since you will be better aligned, you are actually deeper in the pose.)

The first is to keep both sitting bones grounded. Feel both of them as you revolve. We tend to lose the sit bone we are turning away from and tip into our twist. Try a quick twist right where you are sitting. Can you feel the tip? We just tend to put more weight on the sitting bone we are turning toward.  Ground both sitting bones as you twist.

Now an important aspect to keeping the sitting bones grounded is to allow them to shift slightly. I know this direction is contrary to what many teach, but allowing the sitting bones to twist slightly (so the sitting bone you are twisting away from moves forward slightly), keeps the spine in integrity. You are twisting the spine. The spine begins at the coccyx/sacrum which is part of the pelvis. If you don’t twist the hips slightly, you aren’t twisting the entire spine. Moreover, if you twist the spine while you keep the pelvis static, the sacrum may twist within the pelvis, torquing the sacro-iliac joint.

Okay, so you allowed the pelvis to shift slightly and you grounded the far sitting bone so you feel both sitting bones rooted, now you need to lengthen the spine right out of those sitting bones. As you lengthen, be sure to keep the torso aligned so you don’t tip the pelvis forward or back or take the ribs forward.

Now that the spine is long, you can begin to twist. Begin the twist from the base of the spine (the sitting bones) and feel it move up the spine. Visualize the twist occurring at each vertebra, not just your favorite two or three (somewhere in your mid-lower back). Feel long and keep your axis aligned over those sitting bones.

Ahhh…nothing like a good twist. Next, I’ll discuss twisting in integrity with your inner body.