Can you sit with an upright spine in something resembling this position? If you find it difficult, you are probably already aware that the tightness running through the hamstring muscles at the back of the legs is dominating your attention . This is typically how our mind works – we are drawn to big things, big sensations. However, it is the muscles running up your spine that need attention.
These muscles are an enigma, working against gravity to maintain an upright spine. Along with the size of our prefrontal cortex – they are part of our evolutionary heritage. Unfortunately, they become weak and underactive and this affects our whole health.
Poses such as the one above are a classic example of how hard it is for muscles to activate when they are up against tight or short muscles. The tight hamstring muscles pull the pelvis under, lengthen the spinal muscles and shorten the abdominals. You need to help these muscles to activate. As in all yoga poses, it is simply a case of being willing to strip it back and build from there.
So take off the hamstring tightness. Position yourself on a cushion or bolster so that the pelvis adjusts back and you feel the sit bones making contact with this seat. Bend the knees as much as you need to so that you have reduced the strong sensation of tight hamstrings and can begin to focus on the core. You can begin with placing the hands below the knee of the bent leg to support your efforts to sit upright. Exhale to let your sit bones meet gravity and simply notice how long you can stay upright for now. Let this time increase over the next few weeks and months until you feel comfortable to release the support your arms are giving you.
I have taught many classes where people are reluctant to use bolsters, perhaps because they feel more certain that stretching the hamstrings and lower back is the solution. Yes, combine this flexibility training with your work, but recognise that the inactive muscles need waking up regardless – and that they need help with this.
Should you be tempted to persist without taking off the hamstring tightness, try taking some deep breaths from the position of a collapsed chest. The struggle that is experienced with this is also an indication of similar challenges your incredible nervous system will have to send messages along and out of the spine to all the organs of your body – organs which do everything from maintain blood sugar balance and energy levels to mood and libido. Ask yourself what messages you are sending to your body right now from this collapsed position.
I have taught many classes where people are reluctant to use bolsters, perhaps because they feel more certain that stretching the hamstrings and lower back is the solution. Yes, combine this flexibility training with your work, but recognise that the inactive muscles need waking up regardless – and that they need help with this.
Should you be tempted to persist without taking off the hamstring tightness, try taking some deep breaths from the position of a collapsed chest. The struggle that is experienced with this is also an indication of similar challenges your incredible nervous system will have to send messages along and out of the spine to all the organs of your body – organs which do everything from maintain blood sugar balance and energy levels to mood and libido. Ask yourself what messages you are sending to your body right now from this collapsed position.