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RE: ashtanga yoga upwards dog & buns

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That is interesting because I always tighten my gluts (need all the help I

can get!) when I do that. It would make sense though.

Kathleen - any feedback on that???????

Margee

>

> crucesyogi [sMTP:no_reply]

> Tuesday, July 02, 2002 11:39 AM

> ashtanga yoga

> ashtanga yoga upwards dog & buns

>

> In talking with a physical therapist and showing her various asanas,

> she commented that in upward dog, if one relaxes the gluteus muscles,

> this will in turn relax the erector spinae (lower back) muscles which

> will allow the spine to curve back more.

>

> I've never had an ashtanga instructor say anything about relaxing or

> constricting the gluts. Is relaxing them the way to go? It felt

> good to me.

>

>

>

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I just took a backbending workshop over the weekend and we took a "relaxed

buns" approach. I found it very liberating and ultimately helpful in

protecting my low back and being able to position my shoulders more

mindfully as a result.

 

The instructions were to first rotate the inner thighs together to open the

sitz bones apart. Then coming to center but keeping this width and openness

in the hips, tilt the pelvis forward. Glutes are fixed but not clenched.

This sets the pelvis without restricting it, as long as you keep the pelvis

tilted/tucked.

 

It's a lot to think about during a vinyasa, but if you work on it on your

own with a few different positions including up-dog, the effects will spill

over into your practice.

 

NAMASTE

elle

 

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www.nirvana-yoga.com

 

 

 

 

 

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Well, since you asked.... My thoughts on this are

twofold. It makes sense to me that relaxing the glutes

would allow you to curve the spine more. In my case,

however, because my lower spine is so compromised,

contracting the glutes helps to stabilize the lower

spine, thus protecting it from possible injury. So, I

think that if your spine is healthy and strong, relax

the glutes during Urdhva Mukha Svanasana and see how

it feels. For those of us who are practicing with a

compromised spine, I would suggest engaging the glutes

and the legs to help support the spine until it is

strong enough to go further in backbends.

Kathleen

 

--- "Gearhart, Margee" <mgearhart wrote:

> That is interesting because I always tighten my

> gluts (need all the help I

> can get!) when I do that. It would make sense

> though.

> Kathleen - any feedback on that???????

> Margee

>

> >

> > crucesyogi [sMTP:no_reply]

> > Tuesday, July 02, 2002 11:39 AM

> > ashtanga yoga

> > ashtanga yoga upwards dog & buns

> >

> > In talking with a physical therapist and showing

> her various asanas,

> > she commented that in upward dog, if one relaxes

> the gluteus muscles,

> > this will in turn relax the erector spinae (lower

> back) muscles which

> > will allow the spine to curve back more.

> >

> > I've never had an ashtanga instructor say anything

> about relaxing or

> > constricting the gluts. Is relaxing them the way

> to go? It felt

> > good to me.

> >

> >

> >

> >

> > Sponsor

> >

> >

> >

>

<http://rd./M=213858.2174088.3620944.1829184/D=egroupweb/S=170506

> >

>

0955:HM/A=763352/R=0/*http://www.classmates.com/index.tf?s=5085>

>

> >

> >

> > ashtanga yoga

> >

> >

> >

> >

> Terms of Service

> > <>.

>

 

 

 

 

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Thanks! I agree. As I said, I do contract and for me it works better.

Have a great day.

Margee

>

> Victoria Mellon [sMTP:sharky07042]

> Tuesday, July 02, 2002 6:27 PM

> ashtanga yoga

> RE: ashtanga yoga upwards dog & buns

>

> Well, since you asked.... My thoughts on this are

> twofold. It makes sense to me that relaxing the glutes

> would allow you to curve the spine more. In my case,

> however, because my lower spine is so compromised,

> contracting the glutes helps to stabilize the lower

> spine, thus protecting it from possible injury. So, I

> think that if your spine is healthy and strong, relax

> the glutes during Urdhva Mukha Svanasana and see how

> it feels. For those of us who are practicing with a

> compromised spine, I would suggest engaging the glutes

> and the legs to help support the spine until it is

> strong enough to go further in backbends.

> Kathleen

>

> --- "Gearhart, Margee" <mgearhart wrote:

> > That is interesting because I always tighten my

> > gluts (need all the help I

> > can get!) when I do that. It would make sense

> > though.

> > Kathleen - any feedback on that???????

> > Margee

> >

> > >

> > > crucesyogi [sMTP:no_reply]

> > > Tuesday, July 02, 2002 11:39 AM

> > > ashtanga yoga

> > > ashtanga yoga upwards dog & buns

> > >

> > > In talking with a physical therapist and showing

> > her various asanas,

> > > she commented that in upward dog, if one relaxes

> > the gluteus muscles,

> > > this will in turn relax the erector spinae (lower

> > back) muscles which

> > > will allow the spine to curve back more.

> > >

> > > I've never had an ashtanga instructor say anything

> > about relaxing or

> > > constricting the gluts. Is relaxing them the way

> > to go? It felt

> > > good to me.

> > >

> > >

> > >

> > >

> > > Sponsor

> > >

> > >

> > >

> >

> <

> <http://rd./M=213858.2174088.3620944.1829184/D=egroupweb/S=170506

> >

> > >

> >

> 0955:HM/A=763352/R=0/* <http://www.classmates.com/index.tf?s=5085>>

> >

> > >

> > >

> > > ashtanga yoga

> > >

> > >

> > >

> > >

> > Terms of Service

> > > < <>>.

> >

>

>

>

>

> Sign up for SBC Dial - First Month Free

> <http://sbc.>

>

>

> ashtanga yoga

>

>

>

> Terms of Service

> <>.

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crucesyogi wrote [[in talking with a physical therapist and showing

her various asanas, she commented that in upward dog, if one relaxes

the gluteus muscles, this will in turn relax the erector spinae

(lower back) muscles which will allow the spine to curve back more.]]

** The therapist is correct. However, by relaxing the gluts the

pressure to the coccyx is intensified. Without strong lower abs &

lower back, this could cause an injury. I would suggest pointing the

great toes backwards & keeping a firm hold on the coccyx.

 

Om Shanti ...

Yogini Shakti

hamsayoga.com

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Elle wrote [[.. first rotate the inner thighs together to open the

sitz bones apart. Then coming to center but keeping this width and

openness in the hips, tilt the pelvis forward. Glutes are fixed but

not clenched.]]

** This is sound advice. Another general rule-of-thumb is

to 'create space' in the bodies center - navel & back waistline.

By 'pulling' the chest away from the hips, & vice versa, this space

is created .. removing any sensation of 'crunching' that may occur.

 

Om Shanti ...

Yogini Shakti

hamsayoga.com

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