Class Video & Text
Chapter 2: Back Line
2A Revealing Healing: How the Parts Reveal the Whole
Unifying Body: From Part to Whole
Today's work is all about deepening our grasp of the practice that brings together individual aspects with the whole, fostering true understanding. On a practical note, we're diving into the nitty-gritty of our connective tissue and the musculature along our back line. Both of these concepts remind us, in a very down-to-earth way, that the divide between parts and the whole isn't as pronounced as our minds might suggest.
Consider connective tissue—it's the fabric that links every cell in our body, creating a physical structure for energy flow and waste removal. It also acts as an information superhighway for cells to communicate. It's a 'part' playing a crucial role for the 'whole.' The back line team of musculature is another unsung hero—a group of slow-twitch endurance muscles unfolding from the fetal position to keep us upright against gravity's constant pull in our everyday activities. You could say these muscles form a team that supports us throughout life, a part seamlessly contributing to the whole.Yogic Unity: Embracing Dual Existence for Growth
In the yogic tradition, our individual existence is an integral part of the whole. As articulated by Sri ShambhavAnanda, "Kashmir Shaivism teaches that pure consciousness (Shiva) divided themselves into all sentient beings to go through the process and the joy of discovering their true nature” (SP). This highlights the dual nature of our being—we are both individuals and an intrinsic part of the whole; we embody our personalities and Shiva.However, as emphasized in our training, acknowledging this dual identity is distinct from embodying it. Similar to learning a new skill, understanding alone doesn't suffice; it requires practice. Sri ShambhavAnanda underscores that our growth or contraction is shaped by how we navigate our individual karma. He elucidates, “The doorway to your freedom, or your realization, is opened by working through your individual karma. That means that you do not allow your habitual patterns and reactions to dominate you."
Furthermore, he provides guidance on a meaningful spiritual life, cautioning against allowing external pursuits to consume all our energy. He notes, "If you only do something for yourself, it’s not the same. Instead, you create a lot of smallness and narrowness…When you are working for something bigger than yourself or are supporting something much bigger than just you, you will grow much more. It is how you use these things that counts” (SP, 95).
This insight underscores that our approach to individual circumstances shapes our connection to the wholeness of reality. Growth occurs when we utilize our individual experiences to contribute to something larger than ourselves, while self-centric pursuits lead to contraction. Our focus, therefore, centers on how we engage with our lives rather than the specifics of our life's work.Awareness of the Whole
The Spanda Karikas illuminate this principle, stating that maintaining focus on the 'fullness of awareness' aligns all thoughts and actions with God Consciousness. Conversely, a lack of this awareness can lead the same actions away from God Consciousness. "For those who are fully aware of God consciousness, all the organs of cognition, organs of action, and organs of the intellect lead them to that supreme state of God consciousness. For those who are not aware, these same organs deprive them completely of that God consciousness. (Spanda Kārikā 1.20)" This emphasizes that our approach to practice holds greater significance than the specific practices themselves. Practicing with Surrender and an awareness of the whole ensures that every action guides us towards this elevated destination.The Heart of Healing
This concept extends beyond Yoga and resonates at the core of healing across various modalities and traditions. Thomas Meyers, renowned for his work on fascia, emphasizes this perspective in his seminal work, "Anatomy Trains." He articulates that his objective is not to prescribe techniques but to assist the student in 'listening, seeing, and perceiving' their body—a skill he deems more crucial than the techniques themselves for healing. Meyers underscores this point, stating, "The heart of healing lies in our ability to listen, to see, to perceive, more than in our application of technique. That, at least, is the premise of this book.”The Common Thread: Parts + Whole
The thread of this understanding runs through various lenses—whether through the lens of Biology with the pivotal role of Fascia, the lens of Yogic History portraying non-dualism in the Shiva Sutras and Kashmir Shaivite tradition, or the lens of Karma as articulated by Sri Shambhavananda, and even the lens of physical healing, as Thomas Meyers depicts. Regardless of the perspective, the common thread emerges: maintaining awareness on the whole while working with the parts is the path to healing and freedom. Importantly, this isn't merely a decision but an ongoing practice.
This mentality accompanies us to the mat as we navigate our postures, bridging the gap between the parts and the whole in a natural and functional manner. Gradually, this awareness transforms how we navigate the dynamic situations of our life. We begin to move differently, from the inside out, experiencing an imperceptible yet boundless enhancement in our life. In the words of Patanjali from his Yoga Sutras, "For the practitioner identifying with themself as an individual person, identification with the absolute may seem truly insurmountable. It is, however, possible with the use of meditation practices. With continued practice, glimpses of the absolute achieved gradually will develop into an undisturbed flow, making clear the relationship between the individual and the Self. The enlightened practitioner may then dispense with meditation tools” (YS, 1.46,47).
2B Exponential Efficiency: Decoding the Power of Cellular Collaboration
A Closer Look at What Moves Us
Limb movement hinges on the interaction between muscles and bones, where muscles propel bones into motion. The link between muscle and bone is facilitated by tendons, described as "tight fascia composed of densely packed and very strong collagen fibers." Consequently, fascia plays a pivotal role in this connection, primarily responsible for transmitting force between muscle and bone. Given that our entire range of movement is mediated by fascia, it becomes imperative to delve deeper into understanding this ubiquitous connective tissue.Throughout your life, you've encountered fascia in numerous ways, one of the most apparent being when you consume an orange or a grapefruit. The white fluffy substance enveloping the fruit is a superficial layer of fascia. Often, our encounters with fascia occur when the organism is no longer alive, presenting it in a crystallized form. However, within our bodies, fascia takes on a gel-like, mucousy consistency, serving as a living bridge between different layers and connecting muscles, bones, and nerves at both macro and cellular levels.
When examining an orange, fascia manifests in various layers, contributing to the structure and integrity of the fruit. The outermost layer, beneath the skin, presents as a white, fluffy substance—this is a superficial layer of fascia. Moving inward, transparent layers of fascia become apparent, distinctly separating the slices of the orange. Additionally, within each slice, finer pieces of fascia can be observed, creating a network that binds and supports the individual segments of the fruit.In a similar fashion to how fascia intricately surrounds and supports different parts of an orange, it plays a comparable role in our bodies, enveloping muscles and nerves. The outer layer of the orange, represented by the white, fluffy substance, is akin to the superficial layer of fascia that surrounds muscles beneath the skin. As we delve deeper into the orange, finding transparent layers separating slices, this mirrors the fascia that partitions and connects various muscle groups within our body.
Moreover, just as finer pieces of fascia create a network within each slice of the orange, in our bodies, fascia forms a living bridge between muscles, bones, and nerves at both macro and cellular levels. This network ensures integration and support, much like the fascial connections that bind and facilitate communication within our muscular and nervous systems. Essentially, the intricate presence of fascia in an orange mirrors its pervasive and vital role in enveloping, connecting, and supporting the components of our body.In essence, fascia surrounds and integrates different parts of the orange, playing a crucial role in maintaining its form and structure.Fascia, in its various forms, intricately weaves through our body, connecting and supporting its diverse layers and components.To remember the different layers of a muscle cell—epimysium, perimysium, and endomysium—you can use mnemonic devices or create a mental image to associate each term with a specific characteristic.
Here's a suggestion using a mnemonic:
Epimysium:
Mnemonic: Epic
Association: Think of the outermost layer as something grand or epic, covering the entire muscle.
Perimysium:
Mnemonic: Piercing
Association: Imagine this layer as something that pierces through the muscle, as it surrounds bundles of muscle fibers.
Endomysium:
Mnemonic: Endless
Association: Envision the innermost layer as something continuous and endless, wrapping around individual muscle fibers.
Putting it all together: "An epic outer layer (epimysium) covers the muscle, with piercing layers (perimysium) delving into bundles, and endless wrapping (endomysium) around each individual fiber."
Creating a vivid mental image or story related to these associations can also enhance your memory. Feel free to adapt the mnemonics based on what resonates with you personally.
The same applies to the nerve cells. Here's a mnemonic and associations to remember the layers of a nerve cell—epineurium, perineurium, and endoneurium:
Epineurium:
Mnemonic: Epic
Association: Similar to the muscle cell, think of the outermost layer as something grand or epic, covering the entire nerve.
Perineurium:
Mnemonic: Protected
Association: Envision this layer as a protective shield, surrounding bundles of nerve fibers.
Endoneurium:
Mnemonic: Enveloping
Association: Picture the innermost layer as something enveloping and delicate, wrapping around each individual nerve fiber.
Putting it all together: "An epic outer layer (epineurium) shields the nerve, with a protective layer (perineurium) surrounding bundles, and an enveloping wrap (endoneurium) around each individual fiber.”
Fascia Forming From Your First Cellular Division
Fascia's pervasive presence can be attributed to its formation alongside every cell in our body from the early stages of embryonic development. According to Guimberteau et al., fascia is a hierarchical structure evolving from a one-cell embryo to the complete organism, constantly adapting to new stresses to meet structural demands. "When the human embryo is about two to three weeks old, the fascia begins to form from the mesoderm," establishing itself as the connecting layer in cellular structure. With each cell division or multiplication, fascia also undergoes division and multiplication, thereby becoming the essential link between every cell in the body. (Fede, Caterina et al. “A Closer Look at the Cellular and Molecular Components of the Deep/Muscular Fasciae.” International journal of molecular sciences vol. 22,3 1411. 30 Jan. 2021, doi:10.3390/ijms22031411)
As these cellular networks expanded, fascia followed suit, giving rise to infinitely complex superhighways. These intricate fascial networks, as described by Guimberteau et al., serve as dynamic structures capable of adapting to the organism's needs, transporting both nutrients and information globally within the body. This evolution mirrors the intricate layout of a modern city when viewed from above, highlighting the sophisticated interconnectedness that fascia provides at a cellular level.Team Work Begins the Dream Work
Approximately 2.75 billion years ago, Earth was inhabited by single-cell organisms, including bacteria, algae, and protozoans, devoid of fascia. Each of these cells survived independently, facing the challenges of individual existence, which proved to be both challenging and inefficient.
The transition to abundant teamwork among cells was not an initial feature. However, over time, cells demonstrated a remarkable evolution, with scientists describing them as possessing a similar drive for efficiency and growth as humans. Cells, like us, evolved to recognize the benefits of collaboration for survival compared to solitary existence. Cellular biologist Dr. Bruce Lipton, in his work "Biology of Belief," illuminates this perspective, stating, “Cells are imbued with intent and purpose; they actively seek environments that support their survival while avoiding toxic and hostile ones. Like humans, cells analyze thousands of stimuli from the microenvironment they inhabit. Through the analysis of this data, cells select appropriate behavioral responses to ensure their survival.” This profound shift towards collaborative efforts among cells marked a crucial juncture in the evolutionary timeline, leading to the intricate teamwork observed in cellular and fascial networks today.Fascia: The Living Infrastructure of Cellular Connectivity
Communication and collaboration among cells, both internally and externally, necessitated the formation of a connective tissue—a pathway enabling cells to share energy, fluids, and transport waste. Our fascia emerges as the physical infrastructure of cellular communities, serving as the road for the transportation of essential substances and waste removal. Beyond this, it transforms into a communication superhighway, facilitating the exchange of information regarding our internal and external environment.
The connectivity provided by fascia becomes a crucial advantage for the survival of multicellular life. As these small cellular groups expanded, they gained increasing advantages through enhanced connectivity, resulting in larger and more intricate communities. This ability eventually led to the formation of groups of cells numbering in the millions, billions, and trillions. Humans, a complex conglomeration of nearly 38 trillion cells, function cohesively through their fascia. Adding the 30 trillion bacteria residing in our gut, which significantly influence our needs and actions, brings the total to approximately 70 trillion. The intricate interplay and connectivity orchestrated by fascia underscore its fundamental role in the collaborative functioning of our cellular and microbial communities.Exponential Efficiency: The Power of Cellular Collaboration through Connective Tissue
The impact of cellular collaboration facilitated by connective tissue is not merely incremental; it is exponentially transformative. When 10 cells work together, their effectiveness is not just 10 times greater but elevated to the power of ten. This exponential quality is palpable when observing the extraordinary leaps of gazelles or kangaroos. The springy leap defies the physical capabilities of muscles and bones alone, highlighting the role of fascial connective tissue in generating these exponential possibilities.
To grasp the magnitude, let's consider time as a scale. If we envision a cell as a second, collaborating through connective tissue is akin to working together for a million seconds—equivalent to just under two weeks as a team. A billion seconds extend this collaboration to 32 years with the same team. Taking a leap to a trillion seconds equates to 32,000 years, akin to humans collaborating on one team since the beginning of the Stone Age. Considering the bacterial cells within us, totaling 70 trillion, working together for 70 trillion seconds would symbolize collaboration from the time the first hominids migrated from Africa. This perspective emphasizes the profound impact of connective tissue in exponentially enhancing cellular efficiency and teamwork.
2C Muscle Connectivity Unveiled: A Paradigm Shift in Anatomy
Fascia's Awakening and Humble Origins
Despite its profound impact as both the physical and neurological scaffold supporting cellular life and communication, fascia remained overlooked as a physiological resource until the last 30-60 years. A mere three decades ago, this connective tissue would have been discarded during knee surgeries, whereas today it is deemed indispensable for both swift and enduring recovery.
The inception of fascial research has modest origins. In the early nineties, Anatomy professor Thomas Meyers sought to aid his students in memorizing muscle names by illustrating their interconnections. He followed the connective tissue typically discarded to reveal muscles, tracing it from one muscle to another and progressing upward through the body.
Starting with the plantar fascia of the foot, the exploration naturally led to the Achilles, then to the gastrocnemius. This journey revealed robust connectivity extending into the hamstrings, and from the hamstrings, a sturdy crossing ligament guided the way to the erector spinae. What initially began as a mnemonic device evolved into Thomas Meyers' life's work. Over the next decade, he meticulously traced these fascial lines of connectivity through the body, publishing his findings for peer review. The muscle teams he discovered have now become commonplace descriptors for holistic movement across the body, influencing modalities ranging from massage and physical therapy to high-level athletic training.Muscle Connectivity: Beyond Traditional Anatomy
The idea of muscles being interconnected may appear new because traditional anatomy textbooks often depict them as separate entities. This separation simplifies identification but offers a limited view that overlooks their collaborative functionality.
Take a look at two images of the heel: one from a cutting-edge digital anatomy app lacks reference to connective tissue, making it challenging to perceive connectivity without active dissection. In contrast, the other image, from the Anatomy Trains textbook, reveals a robust band of connective tissue encircling the heel. Both can be considered correct, but they serve different purposes. Traditional anatomy textbooks focus on individual muscles, accomplishing their mission, while texts like Anatomy Trains cater to those interested in understanding movement and the body's holistic functionality. Disclaimer, real body part coming up! The next slide shows a cadaver from a dissection, and you can see which image it more closely aligns with.In this illustration, the plantar fascia, Achilles tendon, and deep calf are depicted as forming a unified line of muscles. While they may be viewed as distinct muscles, their functional synergy becomes apparent, as experienced when standing on tiptoes. This approach to dissection prioritizes the movement of the entire system over isolating individual parts. The connective tissue is preserved, recognized as a crucial component of the whole functional unit.
Dr. Tom Meyers meticulously identified 7 distinct muscle movement teams in the body collaborating through their connective tissue. Our focus will be on exploring the 4 primary teams integral to most daily movements: the front and back lines, lateral lines, and spiral line. While these teams consist of individual muscles, their cohesion is facilitated by fascia, giving rise to the synchronized movement of the entire team.
The very core of the yogic tradition revolves around the concept of working together, encapsulated in the literal meaning of the word 'yoga' as 'union' or 'to yoke together.' Shambhavananda beautifully articulates the power of collective effort within a sangha, stating, 'When we gather the sangha, we can move mountains of wood, mountains of tension, and mountains of fear. Plugging into the collective shakti opens the door to transformative possibilities.' Indeed, teamwork is the key to making the dream work.
2D Integrating the Foundation: Unlocking the Superficial Back Line (SBL)
The Genesis of Movement: Unveiling the Superficial Back Line
In the intricate dance of natural movement, one of the initial trails paved by fascia is the Superficial Back Line. As mentioned earlier, the very act of a baby gazing up to its mother serves as a profound inspiration for the emergence of this musculature pathway. Connected by a longitudinal band of fascia, these muscles weave a narrative of connection that extends vertically throughout the body.The Superficial Back Line (SBL) plays a pivotal role in sculpting the body's movements. Extending the body backward, plantar flexing the foot, bending the knee, and reaching upward, the SBL orchestrates a symphony of actions. Not only does it contribute to these dynamic movements, but it also acts as a decelerator during forward folds, engaging in eccentric contractions.
This intricate line of musculature provides crucial support for the body in full upright extension, a function that persists throughout most of the day. To meet the demands of sustained activity, the SBL is composed predominantly of slow-twitch, endurance muscle fibers. The substantial workload necessitates the presence of robust structures, including thick, heavy sheets of fascia such as the plantar fascia, Achilles tendon, hamstrings, cables of the erector spinae, and ligaments of the neck.From Flexion to Upright Posture: The Vital Role of the Superficial Back Line (SBL)
Our journey begins in complete flexion at birth, and it is the toning of the Superficial Back Line (SBL) that allows us to gradually stand upright. Earning our upright posture becomes a crucial aspect of our development, as when left to our own devices, the natural tendency is to return to flexion. This underscores the tremendous importance of toning the SBL.
An experiential example of this significance arose during a bout of the flu. In the midst of the illness, I went through a challenging period where my body felt achy, and I distinctly felt the pull towards flexion. Staying upright in extension required conscious effort. The common expression "I just wanted to curl up and die" resonates with the reality that, when we cease the effort to engage with life, we naturally tend to curl up. The toning of the Superficial Back Line is not a given; it must be earned and maintained in us, illustrating its pivotal role in our physical and emotional well-being.”Exploring the Superficial Back Line (SBL): A Fascial Journey from Toe to Brow
The discovery of the Superficial Back Line (SBL) traces back to Thomas Meyers teaching anatomy. Seeking a mnemonic device for his students, he illustrated how one muscle connected to another through fascial webbing. What started as a memory aid transformed into a revelation as these fascial tracks unveiled themselves, spanning the entire body from head to toe.
Let's delve into the muscles composing the SBL. The journey begins at the plantar fascia, the muscles on the bottom of the foot responsible for lifting onto tiptoes. As you engage in this movement, you'll feel the calf muscles, specifically the gastrocnemius, working in harmony. Simultaneously, touch the back of your hamstrings, realizing they also contribute to the Superficial Back Line.
Continuing its course, the SBL ascends along the spine, involving the erector muscles, and travels over the head to the top of your eyebrows. To optimize our engagement with the SBL, it's beneficial to learn how to contract it as a whole. Rather than a one-dimensional focus, such as squeezing the glutes, embracing the entire back line offers a more comprehensive approach to its activation.Exercise: Flying Cobra
Experience the dynamic potential of the Superficial Back Line (SBL) through a backbend experiment. In a flying cobra backbend, lift as high as you can using your upper back only. Now, introduce an additional element by lengthening one leg back and up. Observe how this engages more of your SBL, resulting in increased lift and support in your range of motion.
Exploration and understanding of the SBL go beyond static images of "tracks" or "chains." Instead, envision the SBL as a river—a flowing, dynamic force. The SBL, described as a chain of muscles and fascia in longitudinal meridians, becomes more than an inert device. By treating it as an experiential flow, you activate the entire run of the river. Embrace the metaphorical shift and make your engagement with the SBL not just a static shape but a fluid and dynamic experience.Unlocking the Power of the Superficial Back Line (SBL) Starting from the Ground Up
Initiate the journey of the Superficial Back Line (SBL) by recognizing its origin—the fascial sheath beginning at the bottom of the toes. As Tom Meyers emphasizes, 'Overly dense plantar fascia will limit foot and toe mobility, as well as limit movement in the SBL as a whole' (AT, p.46). Considering the SBL's composition of slow-twitch dense fascia, it becomes crucial to address any restrictions that may impede its range of motion, often induced by flat surfaces and restrictive shoes. In the upcoming weeks, we will delve into a detailed examination of the foot. For now, embark on the unlocking process of the SBL by decrystallizing the fascia in this foundational link through various pressure treatments.Unlocking the Superficial Back Line (SBL): Integrating the Foundation
Experience the interconnected nature of the Superficial Back Line (SBL) by exploring the impact of its foundation—the bottom of the feet. Begin with a forward bend as a checkpoint, noting the position of the arms in relation to the floor.Exercise: Tennis Ball Massage
Follow these steps to initiate the unlocking process:
Place a tennis ball under the foot and roll it lightly, identifying sensitive areas.
Pause in each sensitive area, applying pressure for 20 seconds, finding the balance between pleasure and pain.
Move to a new point on the foot and repeat the process.
After this, retest the forward fold, observing the difference in arm hang length.
This simple yet effective practice demonstrates the cohesive operation of the fascial chain, showcasing its influence from the toes to the head. Tip: To stretch the plantar fascia of the SBL throughout a yoga class, try tucking your toes whenever a posture will allow it.
Exercise: Heel Massage
Building on our earlier exploration, a typical anatomy textbook may present the plantar fascia, Achilles, and Gastrocnemius as individual muscles. However, our understanding deepens when we recognize their collaborative synergy through connective tissue. The robust band of fascia encircling the heel serves as a unifying force. Massaging this area becomes a key to unlocking the entire posterior chain, akin to the effects observed with the tennis ball underfoot. This transformative movement is easily accessible through traditional hurdler stretches or Janu Shirshasana, providing a tangible experience of the interconnected nature of these muscles and fascia.
Gastrocnemius wraps around the condyles of the femur. A Powerful calf muscle, it plays a role in plantar flexion, allowing us to point our toes and push off the ground. It is a bi-articular muscle, crossing both the knee joint and ankle. Composed of two heads, the Gastrocnemius contributes to overall strength and flexibility of the lower leg.
Exercise: Forward Fold with Elevated or Sunk Heels
Experiment: "Taking Out the Slack" Forward Fold
Roll up a yoga mat quite high, elevating the toes, which tightens the Superficial Back Line (SBL). Observe the tightness in the calf, plantar fascia, and Achilles. Fold forward and notice the effect this experience has on your forward fold, both in terms of depth and postural support. You might notice a tendency to round deeply in the lower spine, reflecting a common experience in yoga classes when the back line is tight.
As you step off the rolled-up yoga mat and the feet find the ground again, notice the ease and space in your back line. Folding forward, you might also sense spacious support in the low back and fluidity of motion. Lastly, observe that your hands hang much lower than they did before. This illustrates the impact the calves have on the experience of the back line and forward folds, emphasizing the importance of considering the whole rather than isolated parts when working with the body.
The Relationship of Knee Flexion to the Superficial Back Line (SBL)
When the leg is straight, it seamlessly joins with the hamstrings, creating a continuous connection. However, when the knee is bent, the SBL is split in two, relieving tension on the posterior chain. This is why teachers often advise bending the knees in seated forward folds or when they notice a restriction in a student's ability to hinge with space.
Visualize this relationship with your arms: holding one arm with the other, you can feel the tension passing through the arms, influencing each other. Bending the wrists disrupts this tension, much like the effect of bending the knee joint in the back line. Straight legs transfer tightness from the lower legs through the entire posterior chain, and a small micro bend in the knees offsets this tension overload.
However, consistently bending the knees in a forward fold neglects stretching the lower leg. The middle path, a supple bend in the knees, offers the best of both worlds—unloading the posterior chain enough to find a workable space within the pose, yet not bending the knees so much that the stretch for the lower aspects of the SBL is lost. This balanced approach allows productive bending and extending of the legs while maintaining a connection to the whole experience of the SBL.Harmonizing Hamstring Stretches: Embracing the Trio's Full Spectrum
Progressing from the calves, we encounter the hamstrings, a group of three muscles. On the inner side, there's the semitendinosus; situated in the middle of the thigh, we have the semimembranosus; and on the outer edge, we find the biceps femoris, a muscle we explored earlier when discussing the advantages of spiraling our stance for enhanced support. These muscles attach to the ischial tuberosity, and it's important to note that they collectively form a broad muscle group, consisting of three distinct muscles.
Understanding that the hamstrings comprise this trio of muscles is crucial. Rather than isolating the stretch to one specific area, such as the ischial tuberosity, it can be highly effective to introduce a gentle side-to-side swaying motion, akin to wagging a tail, during hamstring stretches. Think of the hamstrings like a rainbow, and allow your stretch to sway organically through the whole spectrum. This approach helps distribute the stretch evenly across the entire surface of the hamstrings, enhancing the overall effectiveness of the stretch for both the back line and the hamstrings themselves.Nurturing Spinal Flexion: Joyful Exploration and Cautionary Considerations
The erector spinae, which includes the neck, forms a substantial muscle group along the back's midline. Similar to the hamstrings, it benefits from multi-directional movements to activate a comprehensive range. For instance, swaying side to side in hurdler not only awakens the three hamstrings but also activates various aspects of the erectors. In bhujangasana, swaying side to side offers an engaged perspective to awaken the erectors.
Spinal flexion is a natural and necessary movement for everyone. Research even suggests that a lack of spinal flexion can lead to a diminishing range of motion over time. While we consciously incorporate spinal flexion in our practice to preserve this essential movement, we should always prioritize our students' comfort and confidence during these motions. Offering various options and modifications is key. The practice of spinal flexion should feel enjoyable and explorative—it's about enhancing the experience, not enduring discomfort. If discomfort arises, it's crucial to adjust our approach, as pushing through discomfort could exacerbate the situation. Our aim is to foster an environment of joyful exploration, where each step is taken with well-being in mind.
Important Note: Individuals with certain medical conditions or physical limitations should exercise caution and avoid rolling up their spine during certain movements. Rolling up the spine can place strain on the back and may exacerbate underlying issues. If you have any of the following conditions, please refrain from rolling up your spine and consult a medical professional before attempting such movements:
Spinal Disc Issues: If you have herniated discs, bulging discs, or any other spinal disc-related problems, avoid rolling up the spine as it can compress the discs and worsen the condition.
Osteoporosis: People with osteoporosis have weakened bones, and rolling up the spine can increase the risk of vertebral fractures. It's advisable to choose spine-friendly exercises that maintain the spine's natural alignment.
Spondylolisthesis: This condition involves the forward displacement of a vertebra. Rolling up the spine can further stress the affected area and lead to discomfort or potential injury.
Severe Back Pain: Individuals experiencing acute back pain should avoid movements that strain the spine, including rolling up. Focus on gentle stretches and consult a healthcare professional for appropriate guidance.
Pregnancy: Pregnant individuals should be cautious during movements that involve rolling up the spine, especially in the later stages of pregnancy. The changing center of gravity and potential strain on the abdominal muscles should be considered.
Recent Surgeries or Injuries: If you have recently undergone spinal surgery or have a history of back injuries, avoid rolling up the spine until you have fully recovered and received clearance from your healthcare provider.
Any Undiagnosed Medical Condition: If you're unsure about whether rolling up the spine is safe for you due to an undiagnosed medical condition, you may want to consult a medical professional before attempting such movements.
Remember that individual circumstances can vary, and it's crucial to prioritize your safety and well-being. This underscores the importance of developing interoception, your ability to feel what is going on inside and assess whether it is safe and healthy for you.
14. Cranial Fascia
Massage and release on the scalp, extending up to the termination point just above the brow, can be remarkably soothing. Exploring the evolutionary history, it's intriguing to note that in the earliest vertebrates, the skull concluded just above the eyes. Below the brow, there existed only the soft tissue of eyes and mouth. Over millions of years of evolution, the bony gill arches gradually migrated upward to shape the face as we know it today.
Back Line Sequence:
savasana
visualize backline
windshield wiper feet to massage heels
drag feet into bridge
circling bridge to feel lateral edges of erectors
roll up, massaging backline
flip to table
exhale hover knees to awaken core and integrate the back line
AMS- bend knees, then extend legs to incorporate calves
elephant walk into uttanasana
slow roll up
notice tall easy tadasana