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Question about yoga

Anonymous

In the poses where we lie down on the mat, our teacher always reminds us to press our spines into the mat, and that there should not be a gap; the spine should be flat and not come up off of the mat. I struggle with that because of my rear end. If my rear end were not so rounded, it wouldn't be a problem. I do the best I can, but really! So my question is: How does one do that with a body type like mine?

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Anonymous

That is interesting because many of the poses I do while on my back emphasizes keeping the back with its natural curve. In Pilates you normally press your lower back into the mat.

In beginners yoga there is an exercise in which you press your lower back into the mat, then release it into its natural curve. This is done a number of times to loosen the back and make it easier to press your lower back into the mat.

Anonymous

It's usually leg lifts done while lying down on our backs.

Anonymous

Do you know what your instructor calls that pose? I have been trying to figure out what it is.

Anonymous

Oh, I think I know which one you are talking about. Try pressing your palms into the floor as you lift your leg up. That should prevent you from arching you back. Once you abs become stronger, it is easier to keep your lower back pressed into the floor.

Anonymous

I don't know what it's called. We lie on our backs with knees bent and hip width apart. We then bring one leg to the chest and then stretch it out long, hovering over the mat (not high in the air; the lower we go without touching the mat, the better). Then we bend the leg and bring it back to its original position. We alternate legs for a while, then do both legs at once.

carter

Veteran

Sounds like they want your back on flat on the ground to protect it when your legs are extended. You can hurt your lower back if you strain it while it's arched. Focus on crunching your abs and tucking your pelvis. Until your core is strong enough, you can slide your hands between your rear and the floor, or use neck muscles to lift your head (looking at the ceiling). Either of these will keep your back flatter and ease the potential strain.

Robin

Agreeing with Carter that a pelvic tilt will help you with this. If you think about your tailbone scooping towards the ceiling, and your front pubic bone lifting up slightly towards your navel, that will help your lower back elongate. Note: you don't need to feel a lot of shifting. This is subtf to send happy messages to your muscles.

Also, it's okay to ask your teacher for some extra guidance on this.

I'll admit I'm a little opinionated on this, but any yoga teacher worth their salt will be able to talk to you and give you different body cues to help you get into the desired position. IOW, they should have a strong knowledge of body mechanics and have more than one way of explaining poses and movements.

I don't think this has as much to do with your round butt and that it has a lot more to do with the teacher giving good cues to get your muscles and bones in a safe position.

Also, not sure if what you're describing is
a yoga pose, as such, or is something borrowed from Pilates and other core based movement systems.Your reply

Style Fan

Veteran

I would agree with the above. I think the pose you are referring to is a core strengthening pose. Does the Yoga teacher suggest engaging your core muscles while doing the exercise? It is a good idea to ask the instructor for suggestions.

Anonymous

She does give us cues and tell us to engage our core muscles. I just really struggle with it and think perhaps my body type makes it more difficult.

Beth Ann

Veteran

Respect the booty! I agree with the others that using a pelvic tilt will help preserve the spine when you use your legs as levers to strengthen the core and stretch the hamstrings. You lower back will speak up if it's strained in this position. If that happens, you can slightly bend your legs to release some of the pressure.

Anonymous

Thanks, Beth Ann.

Laura (rhubarbgirl)

(website)

Veteran

Thanks for all the suggestions in this thread, as I found them helpful too. I've had the same issue in past yoga and pilates classes - instructors think I'm arching my back, but I'm not; it's the natural curve. Bettycrocker, you may be the same as me - I have a swayback and a pronounced pelvic tilt, and naturally have a lot of space at the small of my back. There is no freakin' way I can literally lie flat on a mat without any space between my spine and the floor. And the bigger butt makes exercises like the leg lift thing more challenging, because the anchor point of the lever, if you will, is farther away. Not impossible and probably a good thing to practice, in order to improve flexibility and core muscles, but I've definitely had teachers who think that I'm arching my back and trying to do the movement with the wrong muscles, when that's my natural prone position.

Anonymous

Thanks, Laura. I really do think it's my body type that's the issue. I try, but never can keep that flat back for more than a second or two. It's a struggle from start to finish.

kkards

Veteran

A good yoga instructor will demonstrate and help you align your body for the pose. Please ask your instructor for guidance! If he/ she cannot guide you, you may want to find another class. Sorry for being a little preachy, but I've had really good instructors, and some not so good ones, and it's amazing how much difference it makes.

Robin

You could also try putting a rolled up blanket or towel underneath your lower back.

Since the goal is to make sure your entire back is on something solid, a towel or blanket would fill in the space.

You'd just have to experiment with the height to make sure that you can just slip the roll under your natural curve and that it's not making your back curve more.

Your reply

Anonymous

I like the blanket idea. Thanks!

Anonymous

Oh why did I not think of that? I always have a blanket or rolled up towel nearby just in case I need them.

Anonymous

I have yoga class tonight, and need to go because I hurt. I always feel better once I've done an hour of yoga.