STRETCHING ACROSS THE SPECTRUM WITH PRASARITA PADOTTANASANA AND PARSVOTTANASANA

STRETCHING ACROSS THE SPECTRUM:

EXPLORING THE EDGES OF OUR BACK LINE WITH PRASARITA

PADOTTANASANA AND PARSVOTTANASANA

THE POWER OF PLANTAR FASCIA

Our journey along the back line commences right at the soles of our feet, where

we encounter the plantar fascia—a sturdy connective tissue that arches and links

our heels to our toes. Often, when this term comes up, our minds may jump to

plantar fasciitis, an inflammation of the plantar fascia where it connects to the

heel. However, this common issue doesn’t usually stand alone; it can signal or

even trigger tightness along the entire back line. As Tom Meyers elaborates in his

book ‘Anatomy Trains,’ “An excessively dense plantar fascia can restrict foot and

toe movement, as well as limit the mobility of the entire back line.” (AT, p.46).

The fact that a relatively small amount of tissue can exert such a significant in-

fluence over the entire system underscores the profound power of our feet. While

the exact causes of plantar fasciitis remain somewhat elusive, the work we’re

undertaking to awaken the sensory potential of our feet holds the key to unlock-

ing their potential—both metaphorically and literally.

We work more diligently with the feet in our upper level Roots training. For

the sake of Level one foundations it is good to know that the “foot mapping”

exercise which was led as a part of our stances is a powerful, yet subtle, way of

awakening the feet and beginning to unlock their incredible potential. The feet

are loaded with sensors, as the sensory rich plantar fascia lining the entire sole

of the foot suggests, more often than not our work lies in awakening rather

than remodeling. Foot mapping is a great practice, but the simple act of being

barefoot for yoga, and bringing our students awareness to the sensations of the

feet along the mat is a bigger deal than we may realize. Finally, the act of simply

being barefoot, and if possible on uneven terrain, acts as a similar instigator of

increasing the feeling, and therefore unlocking, our feet.

THE HEEL AND CALF MUSCLES

The plantar fascia extends through a robust band of connective tissue that spans

over the heel and attaches to the Gastrocnemius, commonly known as the calf

muscle. This muscle, which has two heads, rises up to the femur’s condyles sit-

uated above the knee joint. When you rise onto your tiptoes, you can sense the

connection between the plantar fascia and the calf muscle. As the bottom of your

foot flexes, your calves also engage.

As we showed earlier, in traditional anatomy resources, you might not encounter

this interconnectedness. Many depict the plantar fascia ending at the heel, while

the Achilles tendon is shown attaching above the heel. This discrepancy exem-

plifies why the idea of muscles working together as teams is a novel concept for

many of us. However, studies focusing on connective tissue have demonstrated a

tangible, strong supportive link between the two. You can even feel this connec-

tion when massaging the heel with your hands.

For all intensive purposes, both assumptions are correct based on their own

individual goals. For the purpose of dissection and isolation of muscles, the gas-

trocs have a clear insertion on the back of the heel via the achilles tendon. For

the purposes of understanding its function within the context of movement, as

well as working relationship with nearby muscles, there is also clear indisputable

evidence that the plantar fascia has a direct relationship with the Gastrocs via

the thick band of connective tissue wrapping around the heel— ie. If the soles of

your feet are tight, your calves are probably also tight also. Science is an evolu-

tion of insight, this decades breakthroughs are the next decades old news. The

important part is to use research to further your own internal experience.

THE HAMSTRINGS

Progressing from the calves, we encounter the hamstrings, a group of three mus-

cles. 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,

an important landmark of the pelvis when forward folding, 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 tuberos-

ity, 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.

ERECTOR SPINAE

Moving further up the back line, we encounter the erector spinae muscles—a

true powerhouse of enduring strength. Often taken for granted, these muscles

work quietly behind the scenes, defying gravity by continuously pulling us up-

right. Their silent strength unfurls us from the fetal position we’re born into and

accompanies us throughout life’s journey.

The back, especially the lower back, is an anatomically and functionally sensi-

tive area. As yoga instructors and teacher trainers, our role isn’t to diagnose or

treat back injuries, but rather to facilitate space, stability, and awareness. Our

tools support students on their personal paths, but we must remember that each

individual’s experience of their back is unique. Encouraging self-care and mind-

fulness when working with the spine is paramount.

ROLLING UP WITH AWARENESS

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 exac-

erbate 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 limita-

tions should exercise caution and avoid rolling up their spine during certain

movements. Rolling up the spine can place strain on the back and may exacer-

bate 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 sur-

gery 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.

SUMMARY & REFLECTION

Our journey along the back line begins with the plantar fascia in the feet, a small

but powerful connective tissue influencing the entire back line. Moving upward,

the interconnectedness of the plantar fascia, heel, calf muscles, hamstrings, and

erector spinae underscores the importance of engaging these muscles holistically

to prevent injuries and enhance flexibility. Understanding and working with these

interconnected structures can improve overall movement and well-being, while

being mindful of individual limitations and conditions is crucial for safe practice.

·

Explore the concept of teamwork within the body’s muscles and fas-

cial chains. How does the idea of muscles working together as teams

reshape your approach to forward folds? How can using your whole

backline help you find more fluidity and strength in your forward

folding postures?

·

Consider the significance of spinal flexion in maintaining a healthy

range of motion and overall well-being. Have you encountered any

challenges or misconceptions related to spinal flexion? How can prac-

ticing spinal flexion with awareness enhance your experience?