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seated forward folding

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butterlove	seated forward folding	Lead	[-]
Posts: 2 (04/11/09 15:57:16) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Tags : None Hi All, I went from teaching forward folds with a straight back (simply what I was taught and practicing at the time) to focusing on letting the back round (inspired by letting the muscles of the spine relax and receive stretch). I also look at where people are folding, and if it's happening somewhere in their lower back I offer them folded blankets to prop up their hips to make them move more at the pelvis. My question is: What do you think the best approach to teaching seated forward folds in respect to protecting the lower back? Be well and thanks for your thoughts! Sorry for posting twice! I forgot about the teaching thread!
purnayoga		#1	[-]
Posts: 348 (04/11/09 16:51:18) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Hello Butterlove, Are you referencing Paschimotanasana and Janu Sirsasana? For me, the approach is to examine the position and flow of the sacrum. When the sacrum flows opposite the flow of the spine then the student is exposed to risk in the lower back. As the student sits erect, if the sacrum is not 90º to the floor then that person is best served by having the sitting bones propped in order to tilt the pelvic girdle anteriorly (or "forward"). When in the pose the sacrum should flow with the direction of the spine (in this case toward the crown of the head). Rounding the spine is not an action most human beings need as lifestyle provide that all day every day. We are a forward bending society. The majority of disc issues occur in forward bending (above 90% I believe) ergo the mandate for safe forward bending (in asana) is to find, then maintain, space in the anterior spine or "front body". The pose comes from mobility in the pelvis/hips and opening (already present) in the hamstrings. Sacrum assessment first to determine need for props...frontal spine long, then coming into the pose only to the point of not losing the length in the frontal spine. Rounding the spine (only) may contribute to making the dura mater too squishy in the front and to open in the back. Students who cannot maintain the length in the frontal spine should most likely have prep work to do so or, at very least have a boslter under the knees and hold a strap looped around the arches. ========================== The spoken word is your master, the unspoken word your slave. Last Edited By: purnayoga 04/11/09 16:54:01. Edited 2 times.
butterlove		#2	[-]
Posts: 3 (04/12/09 05:04:52) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Hi Purnayoga, Thanks for your insight. I have moved away from a lot of strict alignment in the past two years or so in some respects, especially after working with Paul Grilley. And I have to remember that when I first started practicing (9 years ago) I performed Paschimotasana with an engaged and lengthened spine. Only after getting more mobility in my pelvis did I bring in some rounding because the stretch felt good and I found it more energetically soothing and in sync with what I needed from the asana. And I know what you are saying about being a "forward bending society". Unless you are like me and hyperextend your lower back instead of lifting up with muscular effort. In that case, round feels new and great! I felt like I needed to reexamine my approach, thanks for your help! Namaste
Suzanne LaForest		#3	[-]
Posts: 10386 (04/12/09 18:00:52) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	I agree with both of you!!! Purna brings up a good point. Part of the point of teaching a straight spine in forward bends is to give people the experience of bending without stressing their backs. It should become habit for people to forward fold with spine straight and legs engaged, in my opinion, so that they change their habit when forward bending in their daily lives. A LOT of people hurt their backs bending forward and trying to lift something. That is a common way to compress/slip a disc. On the other hand, I think that it is nice to not always be so rigid. I think for someone with more experience, or if you are teaching the occasional gentle class, you can let class participants explore the rounded back option. So, to recap, for beginners I'd mostly go with the straight spine thing, because it is not a natural action for most people and they need reinforcement to learn it, and because learning to keep one's back long and straight is a key part of the action of the essence of yoga movement that beginners need to conquer. Another way of saying this, is, the rounded spine needs to be an ACTUAL option for someone. If they cannot differentiate between straight and rounded (which most beginners can't), then they need to learn the difference. If someone has achieved the awareness to know when her spine is elongated and pelvis rotated, then, that person now has the actual ability to do the rounded spine as a genuine option instead of as a habitual movement. Be the realized teacher.
Lillylulu		#4	[-]
Posts: 3387 (04/13/09 06:13:34) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	i like the bolster/strap suggestion. to stretch the lower back (after warming up the spine), i like to suggest bending the knees a lot grabbing toes/feet wiggling into a natural rounded shape... and then, lengthen and extend the torso up. Eventually the feet can be moved more and more to full extension of the legs.
ManitobaYogi	Forward fold	#5	[-]
Posts: 20 (05/05/09 20:35:56) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Hi guys: I teach beginners and I find that teaching them about alignment first, and then allowing them the experience of Yoga after helps. I have always pondered this one too, even knowing anatomy and exercise science. It all comes down to how the individual feels for sometimes just letting go and folding forward is release enough from our stressful world. I tell people to let their thoughts dissolve as they fold forward into bliss. Linda
KimTX		#6	[-]
Posts: 56 (05/10/09 14:42:16) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	You could always teach it straight back one time, rounded back the second time, then on the third round you let them choose which way they want to repeat it. Paul Grilley made me rethink a lot of things regarding teaching. I use Eric's quote a lot in class: "make it feel goooood, so you want to do it again."
Suzanne LaForest		#7	[-]
Posts: 10434 (05/11/09 09:31:05) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Oh, that's perfect Kim. Good one. I like Paul Grilley a lot. I'd like to do a longer workshop with him. I just saw him at the one session in Ojai at the Yoga Crib. Be the realized teacher.

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