Balance is a common theme in yoga. Not just balancing on one foot or your hands, but balancing movement and effort. For example, we always do movement on each side of the body. And we also balance one type of movement with the opposite type of movement – the way folding or bending forward can balance bending backwards.
The sun salutation sequence can help balance forward and backward movement in the spine. Let’s look at just 2 of the poses in the sun salutation sequence.
Cobra
- Start by lying on your belly with forehead resting on the ground.
- Palms next to your rib cage with fingers spread.
- Let your legs be about hip width apart – squeeze your buttocks to push your pelvis down and press the top of your ankles into the ground.
- Press your palms into the floor as you press to lift your chest.
- If you continue to use the muscles in your legs you will protect your lower back and encourage the bend and stretch to the middle and upper back.
- Then bring your chest and head back down to the floor.
Plank
- Keep your palms along side your rib cage, fingers spread.
- Tuck your toes under.
- Squeeze your buttocks again and tighten your armpits as you push the space between your shoulder blades up, slowly pressing to the top of a press up or plank position.
- Your belly and hips should be the first thing to leave the floor – not your chest. If you find this difficult, keep your knees on the floor until you press up.
- Once in the plank position – keep your elbows slightly bent, gently tip your tailbone down as you squeeze your buttocks and push the space between your shoulder blades up to slightly round your back – the counter movement of the back bend.
Finally, drop your head as you lift your heels and hips up and push your hips back to down dog.
Through these movements pay attention to the lower back and how using your buttocks muscles can change the feeling and notice the position of your shoulders.
Balance forward and backward bending movement
