Injuries to the low back are common, and we want to make sure our yoga classes don’t become part of the problem. For this blog we will look particularly at seated forward bends and how to move the pelvis in a way that promotes healthy alignment.
Regardless of which seated forward bend your are doing in yoga, the common theme is that our seat is anchored on the ground so it becomes very easy to move our bodies forward without bringing the pelvis with us. (This is especially true for people with tight posterior leg and hip muscles). When the pelvis gets stuck in the posterior tilt and we lean forward, it can place strain on the ligamentous tissues around the sacroiliac joint (often referred to as the SI joint), and can cause excessive rounding through the spine, which is potentially dangerous to the discs of the low back.
So a very important skill to learn is how to tilt the pelvis forward (anterior rotation) with the spine in our bends. Here are some tips to learn how to do this:
First test yourself in Staff Pose (Dandasana)…
Are you able to sit in a tall spinal position with your legs outstretched (top left)? Or does your pelvis tip backwards and body lean as shown in the picture on the right? If the tightness through your leg muscles prevents you from sitting tall, then sitting directly on the ground with your legs straight will end up making your forward bends look like the image below. Below we see the pelvis fixed in posterior rotation and the spine having to compensate into a really rounded posture to make the bend happen.
To avoid this potentially straining posture, we utilize props to assist in the tilting of our pelvis in the anterior direction. Below, I am demonstrating Head-to-knee pose, or Janu Sirasana, (where one leg is outstretched and the other knee is bent). I modify by placing a folded blanket underneath my seat to reduce the pull on the hamstrings (note more than one blanket can be used depending on the level of tightness in the legs). Also, a rolled towel is placed underneath the knee to fill the space and reduce posterior knee strain. You can see how this has changed the posture of my low back.
In the next image, I am demonstrating a modification for Paschimottanasana (where both legs are outstretched) by using a bolster to support a good amount of knee bend. This bent-knee posture minimizes the pull from the hamstrings on the pelvis, allowing me to tilt my pelvis forward and lengthen my back. You can do this even without a bolster and just keep the knees bent without support.
In addition to the use of props, there is a specific technique to learn to help un-anchor the pelvis and this comes from freeing the sitting bones (ischial tuberosities) from the ground. A small lift and wiggle of your seat from the ground and re-situating your hips back a little will help you orient the pelvis forward. You may also need to actively engage muscles to initiate the forward tilting of the pelvis – visualize your pelvis like a bowl as if to pour contents out forward. You will know you have it correct when you are feeling like you are situated on the front edge of your sitting bones.
Outside of the propping and intentional shift of the pelvis forward, the safety for our backs also lies in the depth we try to take forward bends. You’ll notice in the last two images my head is nowhere near my knees! Don’t get caught up in making the pose look a certain way. For the sake of safety, a good reminder is sometimes less is more. As you are progress in your seated forward bends, take your time and listen to your body.