I wrote a share about the cobra style before. In that share, we said that the pubic bone of the cobra style must always be on the ground and not leave the ground. Some friends reported that in the cobra pose, the lower pubic bone should be attached to the ground, and the upper ribcage should be opened and curved back. Isn’t the middle lumbar vertebra squeezed? There are quite a few people who have asked the same question, so let’s talk about it again today.Why do people with bad lumbar spine practice more back bends?
Let’s first get to know the asana, yoga cobra pose, the picture below
In that sharing, we have already mentioned the practice methods and main points of the cobra pose, so I won’t repeat it here. I’ll put the link below, and have a look at it if you are interested: Yoga Cobra Pose: The range is not large and the arms are not stretched Straight, the waist is still uncomfortable, why?
In this sharing, we only talk about whether the lumbar vertebrae sandwiched in the middle will be squeezed after the thoracic cavity is opened by the pubic bone pressure, and how to avoid the problem of lumbar vertebrae being squeezed?
1. pubic pressure
Cobra pose is a backbend that requires extending the front of the body to complete. The abdomen, ribcage, head, neck, and thighs all need to be stretched, but if you think about it, in fact, these parts should be stretched in two different directions, and only by extending in two opposite directions like a tug-of-war can the front side be elongated .
Therefore, Cobra Pose is essentially bounded by the groin, the abdomen, ribcage, and the top of the head are extended forward and upward; the thighs are extended backward and downward.
That is to say, in the cobra, the line connecting the groin on both sides of the front side of the body is the dividing line, one pulls up and forward, and the other pulls down and backward. Where does the dividing line go? Just press down! Only when it presses down on the ground, and must be stable and firm and never move, can the forward move better and the backward move better. This is one reason.
Another reason: pubic pressure is also for pelvic stability, pelvic stability can provide the legs with the force to tighten down and extend backwards; pelvic stability can provide strength support and source for spine extension and back tightening.
The pubic bone is on this dividing line. So let the pubic bone press the ground. If you move the pressing point down to the base of your thigh, your entire pelvis will lift up, squeezing your lumbar spine. If you move the point of pressing the ground up to the lower abdomen, it means that the hips are raised and the lumbar vertebrae are pressed to the ground, which means that the lumbar vertebrae are squeezed and stressed.
2. Open the chest
When it comes to the opening of the ribcage, we generally say that the spine is extended and the ribcage is raised. Extend the entire spine first, then lift the ribcage up.
We know that extension is to create space, first create space for the entire spine, then stabilize the lumbar spine, and the part of the spine that connects the lumbar and thoracic spine, and then lift the rib cage upwards. The part of the lumbar spine is only extended, not compressed.
The correct method: You have to work hard to extend the spine, tighten the back, sink the shoulders back, push the lower edge of the scapula forward and upward, and more open the section from the clavicle to the upper ribcage. For the thoracic vertebrae and the lower edge of the ribs, the upper thoracic vertebrae are lifted up with the abdomen extended, and the lower back is closed behind the body. In this way, the front side of the torso is extended in the cobra pose, the back is tightened, and the lumbar spine is comfortable.
The pubic bone is pressed and the thoracic cavity is opened correctly. The space of the lumbar spine is actually increased. This is one of the reasons why backbending can heal the discomfort of the lumbar spine. Another reason is of course to increase the strength of the lower back muscles.
Finally, we will provide you with two relatively simple and easy-to-operate auxiliary methods.
a, the subpubic pad is hugged. It’s very simple, just tuck a throw pillow directly under the pubic bone. One is to raise the pelvis to make it easier to find the feeling of pressing down, and the other is to prevent the pubic bone from directly pressing the ground and causing pain.
d. Tie a stretch belt to the pelvis. That is, take a stretch belt and tie it into a loop, put it on the position of the pelvis and ilium, then tighten it, and then do the cobra pose. You can think about the reasons and functions of this auxiliary method for yourself. If there are many people who have doubts about this, we will open another article to share.
These two helper methods can be used simultaneously.
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