Corset
Use breath plus 'gentle' muscle engagement to create a stable brace like a corset to protect the spine when moving and lifting.
Stability first, movement second.
The Basic Practice - bracing and spacing
This practice comes from Bernie Clark’s book “Your Spine Your Yoga”.1
posture set-up:
preferably stand but can also be done sitting
either way, toes pointing forward and have feet hip width apart
ground down with the feet while lengthening spine tall and upwards
if sitting, ground down through sitting bones as well
bracing and spacing:
hand position
place hands on sides of belly as follows:
thumbs touch the lowest ribs
little fingers touch top of pelvis
middle fingers rest on belly
create space
without tilting your pelvis or overly straightening lower back
create as much distance between your thumb and little finger as you can
the brace
push middle three fingers into the side of your abdomen
now, use abdominal muscles to push middle fingers away
very important: the intention is to be firm NOT rigid; for average normal activities no more than 10% muscle engagement is required to keep spine protected
also, we are neither sucking in the gut nor are we trying to puff out the belly
add breath
inhale while pushing fingers into abdomen
exhale while using abdominal muscles to push fingers away
keep breath soft and gentle
we are not forcing a big breath nor is a huge breath needed
try with ‘Who’ breath first (in thru nose, blowing out thru mouth)
then move to breathing in and out through nose
Explore the Movement - build the technique
Practice bracing and spacing with simple movement until the habit is formed.
explore moving on the exhale
move from standing knees to kneeling
waiters bow, bending forward with a hip hinge
from a chair sitting to standing
Everyday Living & Yoga Practice
We are not Olympic weightlifters where the breath is held in order to support the spine.
The message here is that in life and yoga practice to breathe, breathe, breathe, and keep breathing when moving and while holding poses.
Discover Amazing
Notice what you notice when you begin using this bracing and spacing habit more regularly. Perhaps dishes and house chores will become easier? more fun?
Namaste
(the Light in me honors the Light in you)
keep moving; keep healthy movement is our birthright we have been given two legs walk, run, dance, leap, hop, squat be in AWE you can move forward
Discover amazing treasures in the Archive:
Disclaimer: Be safe, know your limits and move wisely without causing harm to yourself. Information provided in this newsletter is for you to explore and discover how your body works. It is not to diagnose any medical condition. Please consult with a physician or physiotherapist if you have concerns.
Bernie Clark, Your Spine Your Yoga, pages 168 to 169