Bio-Mechanics of Back Bends

BIO-MECHANICS OF BACK N D

32 australian yoga life • September - november 2011 Bio-Mechanics of Back Bends

Backbends are among the most shallow breathing, is associated with The mechanics of a backbend, energising and exhilarating of the yoga reduced levels of energy and even an overview asana groups, and are the postures negative thinking. Backbends stretch What does it take to achieve a that perhaps create the most openness and expand the chest, inducing freer, backbend? Our ability to move into a and freedom in the physical body and deeper breathing, creating greater backbend depends on several factors. In beyond. Many of us have a slightly oxygenation of the blood, strengthening varying degrees for each back bending rounded upper back and closed chest the heart muscles, raising metabolism, posture, we will need a combination of: area, often due to long sitting slouched as well as creating strength in all of • Strength in the back and hip extensor over a desk. This poor posture restricts the muscles of the back to improve muscles, and the front of the body and gives rise to posture. Just by bringing the thoracic spine into extension and opening up • Flexibility in the hip flexors and the front of die body, we can create a external rotators, and in the joints of feeling of upliftment. In their role as the spine itself. natural antidepressants, the backbends To stay in, and move deeper into the therefore promote higher energy levels, backbend we will also need: and chase away sadness and fatigue. • Strength in the muscles that stabilise the backbend and • Flexibility in the muscles along the front of the body that will need to stretch, i.e., the chest, abdomen, and the front of the thighs. To be truly comfortable in the pose, maintaining an easy, steady breath and practicing with long term sustainability in mind also requires: A relatively smooth curve that moves evenly through the whole spine, without any one part of the spine becoming a hinge from which all of the extension takes place. Let’s take a closer look at the requisite biomechanics of a backbend...

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australian yoga life » September - november 2011 33 Bio-Mechanics of Back Bends

Diagram 1. Erector Spinae in Urdvha Dhanurasana director Spinae muscles contract to pull all of the vertebrae closer together along the hack surface of the spine, and together shorten the distance between the pelvis and the neck.

The Erector Spinae The erector spinae muscles are the main muscles responsible for extending the spine. These are a group of three muscle pairs, with one of each pair on either side of the spine. They all connect from the pelvis to the neck vertebrae, and each pair also has other connections. Together, these are the muscles that, when lightly contracted, hold the spine upright during standing and sitting. When they contract further, their combined effort brings the spine into extension by shortening the distance between the pelvis and the neck along the back of the body. The iliocostalis also join to each individual rib, and when they contract, the ribs are pulled closer together at the back The longissimus connects the transverse (side) processes of the vertebrae, and the spinalis connects to the spinous processes at the back of the vertebrae. When these muscles contract, they pull all the spinal vertebrae closer together along the back surface of the spine.

Diagram 2. Trapezius in Urdvha Dhanurasana Upper Trapezius contracts to help lift the body, spreading the shoulder blades and creating a firmer connection for the arm bone in the shoulder socket.

The Lower Trapezius In many deeper backbends, the contraction of the lower trapezius muscles draws the shoulder blades down and in towards the spine, narrowing the back of the chest. This movement indirectly supports the extension of the spine.

Diagram 3. Psoas in Ustrasana The Psoas at the front of the hips have to stretch to bring the hips into extension in many backbends.

Hip Extensors For many backbends to occur, there must also be extension at the hip joint; that is, the legs must move backwards relative to the front of the body. In order for this to happen, there must be adequate give in the major hip flexors (notably, the psoas that connect the lumbar spine to the inner upper thigh bone, and that if tight, we feel pulling in lunging movements) and adequate strength in the hip extensors (gluteus maximus and the hamstrings), to enable the pulling back of the legs. When the big muscles of gluteus maximus and the hamstrings contract, the whole back surface of the legs is shortened and the hip joints pulled into extension, so that the legs follow the line of the spine and complete the curve, as in Upward Bow Pose (supine example) and Bow Pose (prone example).

34 australian yoga life • September - november 2011 Bio-Mechanics of Back Bends

Major muscles of the back other words, the back processes of these extension at the thoracic spine, and involved in backbends vertebrae just jam into each other after only allowing the lower back and neck fairly minimal extension, as compared to extend to the point that they match Back bending postures can be broadly to the lumbar and cervical vertebrae.) the extension achieved there. categorised into two groups: 1. Prone backbends: those in 2. The thoracic section of the spine is surrounded by the rib cage, which Slow Cobra Pose which we are lifting the spine into a limits its ability to move into extension. backbend against gravity, performed Lie on the abdomen and place the palms from a prone (face down) position, 3. Many people work at a desk and have on the floor beneath the shoulders. As e.g. Cobra Pose (Bhujangasana), some degree of rounding of the thoracic you inhale, try to slowly peel the front Locust Pose (Salabhasana), and Bow spine as a result. The muscles of the surface of the body away from the floor, Pose (Dhanurasana). chest become tight and the muscles from the sternum up to about the height of the back become weak, further of the navel and no more. As you exhale, 2. Supine backbends: those in which diminishing the ability to move the slowly lower back down. Try to use the gravity assists the backbend, performed thoracic spine into extension. muscles of the back, not the hands, to from a supine (face up) position, create the movement. As you come up, This combination of anatomical and e.g., Upward Bow Pose (Urdvha keep the neck in line with the rest of behavioural factors means that most Dhanurasana), Bridge Pose (Setu the spine...don’t throw the head back. of us use the neck and lower back as Bandha Sarvangasana), and Camel Only come up to a point where you Pose (Ustrasana). the only two places in the spine that feel that the lumbar spine is bending really move much at all in day to day Prone backbends require more strength the same amount as the thoracic spine. activities. These areas then become like in the back extensor muscles, as we Practice five rounds. hinges moving back and forth whenever are working against the pull of gravity. movement is required, whilst the rest of Because of this, the prone backbends the spine remains fairly immobile. We are the best ones to practice in order often then go to yoga classes with the to create maximum strength in the idea of increasing movement in locked muscles of the back that will then assist up areas of the body, and strengthening and support all of the backbends. Prone parts that are weak. However, unless and supine backbends are both, by we are mindful, we simply enhance our definition, created by the spine moving habit patterns, using the most flexible into extension (i.e., a backbend), and parts of the spine to create nearly all of several muscle groups are responsible the extension required in a backbend, Correct Bhujangasana for this action. whilst the thoracic spine is hardly being asked to extend at all. This creates Common Pitfalls - where we get potentially increased wear and tear in into trouble those already overused joints in the long Relative movement at the joints of term, and in the short term creates an the spine ■ hinging in the lower back uncomfortable sensation of jamming in and neck the lower back. In order for a backbend to occur, there needs to be movement between Remedy Incorrect Bhujangasana the vertebrae themselves to create the To prevent jamming in the lower back curve of the whole spine. Unfortunately or the neck, first create an intention however, all vertebrae are not equal or visualisation to create a smooth Stabilising the pelvis in their ability to move in the required curve throughout the whole spine, We have already seen how, to prevent manner. In fact, in most people, in which each spinal joint plays an jamming in the lower back, there perhaps 75 to 80 percent of the total equal part in the total extension, and needs to be extension in the thoracic extension of the spine occurs between no one part of the spine has to bend spine. Another piece of the puzzle to a only about five of the joints...about more than another. Just by having this functional, sustainable backbend, with three in the lumbar (lower back) and understanding and awareness, you will a smooth curve, is stabilising the pelvis. two in the cervical (neck) sections of move with greater care and integrity. As we have seen, for many of the the spine. Very little extension occurs The next step is to limit extension in backbends to occur, there needs to by comparison in the thoracic section. the already over used parts of the spine be extension at the hip joints, i.e., the There are three main reasons for this: (lower back and neck), and then to try femur bones (thigh bones) need to move 1. The angle and length of the spinous to create more movement in the parts into extension (backward relative to the processes of the thoracic vertebrae limit that don’t move as easily (thoracic spine front of the body) at the hip joints. their ability to move into extension (in and chest area). Think of initiating the For the femurs to move in this way,

australian yoga life* September - november 2011 35 Bio-Mechanics of Back Bends

the pelvis needs to be stable. From an hips to knee height. Exhale as you roll sure that the extension in the lower anchored pelvis, the gluteus maximus back down the spine, one vertebra at back and neck is limited. Support the and hamstrings contract, lifting the a time, taking the arms down. As you back of the head with blankets and femurs into extension. However, if the move up and down, try to maintain bend the knees, if necessary, to keep external rotator muscles of the hips are even pressure on the block, squeezing the back of the pelvis supported relatively tight, this pure movement of the thighs together. Anchor the feet by against the floor. hip extension does not occur. Instead, pressing evenly into the big toe side ball • Continue to work towards the femurs follow the path of least of the foot, little toe side ball of the foot, strengthening the muscles of the resistance, and roll outward. You will and centre of the heel (pada bandha). back that support the total extension see this in many yoga practitioners Practice five rounds. of the spine in prone backbends, when they push up into Upward Bow always limiting the movement of the Pose. Their heels get closer together over- used parts of the spine. and their toes turn out. It can also • Work to strengthen the stabilising be seen in Bridge Pose where the toes muscles that support the backbend. and inner feet peel off the floor as the hips rise. • If needed, work on flexibility of the quadriceps, psoas, external hip This turned-out feet position is one in rotators, abdominals and chest area which the pelvis is then unstable. It is by targeted stretching (i.e. not just in very likely that the force of trying to Setu Bandha with block between the the attempt at backbends). extend the hips in this position will thighs cause maximum extension at the most • Take the feet vide enough apart so flexible parts of the Lumbar spine, again that they don’t have to turn out when creating jamming in the lower back and you come into Upward Bow Pose. For intermediate to advanced students; reducing the extension being asked of from the starting position, place two the thoracic spine. foam blocks together between the thighs, so that the feet are a little wider Remedy than hip width apart. Have the little What can wc do about this? Apart from toe sides of the feet parallel. Place the stretching the external hip rotators as hands under the shoulders. Inhale, and References ongoing, supplementary work, we need as you exhale, push up into Upward Hately Aldous, Susi. Anatomy and to offset the tendency of the thighs and Bow Pose. Keep even pressure with the Asana: Preventing Yoga Injuries. feet to roll out or peel off the floor, thighs against the block, and anchor the Eastland Press, 2006 feet with pada bandha. At other times, by engaging the stabilising muscles. Coulter, David H. Anatomy of Hatha These are the adductors (muscles of the when practicing without the block, take Yoga. Body and Breath Inc., 2001. inner thighs, whose job it is to move the the feet wide enough apart so that they thighs inwards towards the centre line), don’t have to turn out when you come Long MD. FRCSC, Ray. The Key and pada bandha (foot lock), which, into Upward Bow Pose. Muscles of Yoga. Bandha Yoga, 2006. when switched on, anchors the feet to the floor to counteract the inward Tortora and Grabowski. Principles spiralling action of the adductors, and of Anatomy and Physiology Seventh the outward spiralling action of the Edition. Harper Collins, 1993. external hip rotators.

Bridge Pose Vinyasa into Upward Flo’s focus is on finding natural Bow Pose with a block ease within the postures, and on cultivating an ever-deepening Start by lying on your back with the Urdvha Dhanurasana with blocks awareness of the relationship knees bent and the feet less than hip between the thighs between the body, the breath, and width apart. Make sure that the heels are state of mind. She specialises in not too far forwards of the buttocks, and paring back each pose and starting that the toes are not turned out. Place Supplementary practices and always from a foundation point a foam block width ways in between ongoing work of full awareness of the essential the thighs, about midway between your foundation of each posture. knees and hips. Squeeze the block by • To help create more opening of the Flo runs classes, workshops, working the thighs inwards. This is the thoracic area over the long term, retreats and teacher trainings. starting position. Inhale as you raise the passive upper backbends over a www.intouchyogabyronbay.com arms over the head and slowly lift the bolster or blankets can be used. Make

36 australian yoga life • September - november 2011