Protect your lower back in standing forehead to knee Pose

Standing poses are fantastic for improving balance and as an added benefit, this pose stretches those often too tight hamstrings.  Yet the standing forehead to knee pose is one that I see done incorrectly the most.  The chiropractor in me winces because I know how easy it is to compromise the lower back when this one is done incorrectly.  

If you are holding up that outstretched leg with your arms, and you know who you are, then you are at risk for straining your lower back.  With the weight of the leg in the arms and your lower back folded over, you're putting a lot of pressure on your spine, and the muscles in the lower back.  The group of muscles at risk is called your erector spinae muscles.  In an ideal world, the leg should actually be held up by its own strength and supported with the abdomen. 

Test yourself to see if you can stand on one leg and extend the other out without using your hands for support.  If you can, you're ready for this pose.  If not, then back off a bit: standing up right with the leg outstretched just at a lower angle or even with the knee bent.  In these modified versions you will still get the benefit of improved balance and increase muscle strength, all while your lower back is being protected! 

Warrior Two Pose for Strong legs, Open Hips and Engaged Core

Warrior two pose or Virabhadrasana II is one of the most common yoga poses you might see at your local class.  Yet often I see this pose done slightly incorrectly that can cause significant aches and pains in time.   One of the most common mishaps is when the knee tracks two far over the ankle.  This causes sheering forces on the knee and can create strain.  Also if your torso is not balanced over the hips this is going to increase strain in the lower back and looses a huge benefit of the posture.  The biggest benefit of this posture is to create a strong foundation with your legs. 

This posture will tone and increase the strength in your legs and thighs.  It also is a great posture to open up and stretch the hip and groin muscles.  Additionally with the torso over the hips and the chest open it will strengthen the back muscles and open the front of the chest.  All of us on computers drastically need that these days!  So next time your getting into this pose be mindful of these tips to get the maximum benefit and prevent injury.

Benefits of Planking For A Healthy Body

Continuing our series of yoga poses that we LOVE for improving balance, aligning your spine, and keeping you healthy, another favorite one of ours is the plank pose. 

Performed properly, the plank can increase flexibility, improve balance, reduce back pain, and elevate your mood. 

1. Reduce Back Pain:  According to the American Council on Exercise (ACE):2

“Because the plank exercise requires minimal movement while contracting all layers of the abdominal fascia, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain.”

2. Improve Flexibility:

While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes.

3. Improving Your Mood:

Virtually every exercise has the potential to give you a mood boost, and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting for your spirit.

4. Improving Balance & Posture: 

To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise – get into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides. In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.