Sensational Yoga Poses Latest Tips

Easier Ways to Activate the Pelvic Floor Muscles

2012-01-10T23:07:00.000-08:00

In mula bandha I talked alot about how to activate the pelvic floor muscles. At the time I tended to focus on pulling the tailbone forwards, towards the pubic bone. While that still holds true today (in view of my own experiences) I've found that activating these muscles can be made easier if I put my focus forwards more.
These muscles form a fan shape with the handle of the fan at the tail bone. They fan out towards the pubic bone and to either side of the pubic bone.
In light of this I am now focusing more on the region just behind my pubic bone and to either side of it. I try to squeeze here since this is where the bulk of the pelvic floor muscles are located.
What I'm finding it that it is then easier to pull my tail bone forwards.

C7 and T1, Junction of Ribcage and Neck

2011-11-09T21:31:00.000-08:00

C7
The C7 vertebrae is at the base of the cervical spine. It's the base of the neck and it sits on top of the ribcage. Because the spinal process of this vertebrae is so long relative to those of the other cervical vertebrae, it gives the spinal erectors extra leverage for acting on this vertebrae.

This can be handy when straightening the neck. It can provide leverage for the spinal erectors to pull down, tilting the C7 vertebrae backwards.

C7 sits on top of the T1 vertebrae.

T1
T1 is the vertebrae at the top of the ribcage. Like C7 the spinous process of this vertebrae is also long compared to other vertebrae of the thoracic spine.

T1 connects to the first set of ribs which in turn attach to the top of the sternum which in turn connects to the collar bones.

It may be that together, the extra long spinous processes of C7 and T1 provide extra leverage for the spinal erectors so that they can support the first set of ribs and the bases of the collarbones.

The Ribs

In breathing actions where you lift the first set of ribs, the rest of the ribcage will tend to follow, most particularly the other six upper ribs. In total the upper 7 ribs are called true ribs because they attach directly to the sternum. Because of their attachment to the sternum, when the sternum is lifted the fronts of these ribs lift together.

The remaining five ribs follow, but because these ribs attach to the arch of the ribcage the degree to which they lift is slight less than that of the upper ribs.

The last two ribs, both of which are short and do not even attach to the costal arch, may not follow movements of the sternum at all because they are so short.

The Neck

Because the C7 vertebrae is at the base of the neck, it may "follow" movements of the other 6 cervical vertebrae. Movements of the head tend to lead movements of these vertebrae or from another point of view, movements of these vertebrae control movements of the head.

When pulling the head back and up the cervical spine straightens so that the cervical vertebrae become more or less stacked, one over the other. (There may be some slight forward and upward curve but the feeling and the general effect is that of "stacking the bodies of these vertebrae.)

Because of the length of the C7 spinous process it can not only be used as leverage by spinal erector muscles that run up the back of the torso to it. It can also be used as a leverage point for muscles that act on the head.

Splenius Capitus

Splenius capitus attaches to the spinous processes of the upper 3 or 4 thoracic vertebrae as well as as that of C7. These attach to the base of the skull at the mastoid process of the temporal bone and to the occipital bone just below the outer third of the upper nuchal line.

This muscle acts from C7 and the upper thoracics to pull back on the base of the skull.

Spinalis Dorsi

Spinalis Dorsi originate from the spinous processes of the upper two lumbar vertebrae and lower two thoracic vertebrae (T11, T12, L1, L2) and attaches upwards to the spinous processes of the upper four thoracic and lower two cervical vertebrae (C6, C7, T1, T2, T3, T4). It can be used to help pull back on the base of the neck and top of the thoracic spine.

Semispinalis Dorsi

Semispinalis dorsi arises from the transverse process of the sixth to tenth thoracic vertebrae (T6, T7, T8, T9, T10) and inserts into the spinous process of the upper four thoracic and lower two cervical vertebrae, just like spinalis dorsi. (C6, C7, T1, T2, T3, T4). It too can be used to help pull back on the base of the neck and top of the thoracic spine.

These muscles may be used together or their use may be determined by the exact configuration of the spine while trying to pull the base of the neck backwards.

Straightening the Neck (and Back of the Ribcage)

Generally, to straighten your neck you it may be helpful to straighten the thoracic spine or even slightly bend it backwards.

As mentioned earlier, T1 connects to the first set of ribs which in turn connect to the sternum near where it connects to the collar bones. The connection between T1 and the first set of ribs is mobile while the connection between the first set of ribs and the sternum is not.

Movement of the first set of ribs upwards not only pulls the sternum but also tilts it back slightly moving the base of the sternum forwards, away from the spine.

Because the joint between T1 and the first set of ribs is mobile, straightening the neck doesn't have a direct effect on the ribcage with the muscles considered so far.

What this means is that you can straighten your upper spine to a certain extent while only slightly affecting the ribcage. This can mean also that you can move your ribs while keeping your spine relatively still.

Sternocleidomastoid

Sternocleidomastoid attaches from the base of the skull and from there to the clavicle and the sternum. Hence its name. Sterno refers to sternum, cleido to the clavicles or collar bones and mastoid the the mastoid process of the temporal bone of the skull. This is the thick column of muscles that seem to start at the base of the ears and angle forwards and down to the pit of your neck. They stand out quit prominently when you grit your teeth (or try to look tough or both at the same time.)

If you use your spinal erectors as mentioned above to straighten your neck then this muscle has a stable foundation, via the skull, to pull upwards on the sternum and clavicles.

Other muscles of the neck aid in this action.

Scalenus Anterior, Medius and Posterior
Scalenus Anterior arises from the fronts of the transverse process of C3, C4, C5 and C6 and attaches to the first rib.

Scalenus Medius arises from transverse process of C2, C3, C4, C5, C6 and C7 to attach to the first rib.

Scalenus Posterior arise from the transverse process of C5, C6 and C7 to attach to the second rib.

Pulling the Ribs Up
All of these muscles can be used to pull up on the ribs, particularly when the neck is held straight.

Going back to C7 and T1, the neck can be straightened to a certain extent with the upper thoracic spine bent forwards. However, when straightening the thoracic spine, the spinal erectors then pull downwards on the spinous processes of C7 and T1 to align the cervical vertebrae and the upper thoracic vertebrae.

This action can be made easier if you simultaneously lift or allow your ribs to move upwards.

If you are straightening your thoracic spine your ribs may tend to naturally lift as a result of their attachment to the thoracic vertebrae. However this action can be accentuated by using the intercostal muscles (between each set of ribs) to help elevate and open the ribs.

C7 and T1 as the Center of Your Breath
If you consider these movemetns all together, you could look at C7 and T1 as the center of all of these actions joining the thoracic spine and cervical spine as well as the ribs and neck.

If you focus your attention on these two bones and radiate your awareness upwards and downwards so that you are aware of your cervical vertebrae and skull and thoracic vertebrae and ribs, you may find that you can smoothly straighten your thoracic and cervical spine while at the same time lifting and expanding your ribs. More importantly, you can make this set of actions feel smooth, comfortable and integrated.

You could use it as the inhale phase of a breathing action. To exhale simply relax. Relax your spinal erectors and let your head sink and move forwards. Let your ribs sink down at the same time. Do this slowly and smoothly and likewise while reactivating, move slowly and smoothly. You may then find that your breath naturally follows with little or not added effort.

Do Your Knees Hurt Doing Downward Dog?

2011-11-04T17:52:00.000-07:00

Do your inner knees hurt when doing downward dog?

One simple solution is to activate your feet.

While standing practice rolling your shins outwards and inwards. As you roll them outwards you'll notice your inside foot arch lifting. It collapses when you roll your foot inwards.

Repeat this a few times till you get the feel for it. (This action uses tibialis posterior.)

Then as you roll your shins outwards press down through the base of your little toe. This activates peroneus brevis. Relax when you roll your shins inwards.

Practice a few more times and then add "pressing down through the base of your big toe." This activates peroneus longus. Once you get the hang of adding that action then try pulling up on the center of your outer arch. This is an extra action of peroneus longus.

Practice till you can do this relatively easily. Actually, practice till you get used to the feeling.

Then do the same thing in downward dog, except for keep the actions. Notice how your knees feel. See if varying the degree of external shin rotation helps. Activate your arches and press down through the base of your big toe and little toe.

For more details on this exercise check out Foot Exercises.

Using Rhomboids in Shoulderstand, Squats and Prasarita Padottanasana C

2011-11-04T08:25:00.000-07:00

What do shoulderstand, squats (with weight) and prasarita padottanasana C have in common?

In all of them you can use your rhomboids to pull your shoulder blades together.

The rhomboids attach from the inside edges of the shoulder blades to the spinous processes of the upper thoracic spine.

Shoulderstand

In shoulderstand (and plough) you can simply clasp your hands and then wiggle your shoulder blades together. I'd suggest learning to use your rhomboids to get them closer without using your hands, and to help keep them close to your spine. Then you can use your hands to help.

So that you have room to do this, think of moving your shoulders towards your ears so that your shoulder girdle can clear your ribcage. Then you may find that you can squeeze your shoulder blades together even more.

Why do it in shoulderstand?

To help lift your ribcage and the spinal process of your vertebrae off of the floor, particularly those at the base of your neck and top of the ribcage.

Squats

When squatting with a barbell across your shoulders there can be a lot of shearing force that can act adversely on the spine, particularly when you add more weight. This is because the bar is resting directly on your spine.

To pad your spine and protect it when doing squats, move your shoulder blades together and up before you lift the weight so that the bar rests on the tops of your shoulder blades. So that your shoulder blades are in an even better position to support the bar try pulling your elbows back and up.

Currently I am experimenting with a narrow grip but you may find that you still get support with a wide grip.

Prasarita Padottanasana C

As for prassaritta padotannasana C (wide leg forward bend with hands clasped and arms pulled up and over the head,) because you are trying to pull your arms up and over your head (or even just back) give your arms room to do just that by first using your rhomboids to pull your shoulder blades towards each other. If you use your rhomboids rather than leverage from your arms you may find that you get less stress on your elbows. As with shoulderstand, so that you can get your shoulder blades even closer together, lift your shoulders slightly and then work on bringing them towards each other.

Foot Anatomy, Deep Squats and Ice Age 3

2011-11-04T01:03:00.000-07:00

I am thinking about a foot anatomy page detailing the anatomy of "shaping the foot" and how to use this anatomy knowledge.

Shaping the Foot

Shaping the foot uses Tibialis Posterior, Peroneus Longus and Peroneus Brevis and it may have applications to doing the dead lift, un-weighted and moderatley weighted squats and moving weight forwards at end of lift to work on "propulsive" power.

This ties in with an observation I made while watching Ice Age 3 with my daughter.
In the scene in question Diego comes flying around a corner while chasing the funny deer with the horn on its nose. He shoots around the corner so fast that his tail overshoots his front and then swings back behind.

What struck me was that as he ran his hind feet came forwards almost under his chest in preparation for the next "propulsive" push. Then he used his legs to drive his body forwards.

The gathering stage (hind legs moving forwards) reminded me a little bit like bakasana with the spine bent forwards. It also brought to mind a very deep squat but with the spine bend forwards.

The forward bending spine (or if you like, the packward tilting pelvis which causes the spine to bend forwards) allows his legs to come forwards. Then once they touch earth he can use them to drive his body forwards.

Would this work in a deep squat? Should we allow our spine to bend forwards at the bottom so that then we can use our spinal erectors and our gluteus maximus to drive our hips forwards and up?

Now one thing that should be born in mind. We are no longer quadruped though we may have similar ancestry and similiar musculature.

Generally bending the lower back forwards while bearing weight is not a good idea. However, unweighted or with light weights, and working gradually and smoothly, there may be a possibility for generating more power. Maybe. It's somethign I'm going to experiemnt with. It could lead to greater foot strength and stability. And that's where I can talk about foot anatomy.

Tibialis posterior pulls inwards on navicular and can thus help to form the inner arch. Indirectly this may help to align calcaneus with talus though I'm not yet sure on that one.

Meanwhile peroneus longus passes under foot to attach to the first metatarsal and medial cuneiform. It pulls the base of the big toe into the floor. And then theres peroneus brevis which pulls the base of the little toe into the floor.

I'm thinking that a firing sequence for these mucles when touching the foot down while running would start with tibialis posterior together with peroneus brevis, then as the foot pushes back, peroneus longus activates.

A squatting exercise could start with weight on heels or centered between heels and forefeet with spine rounder. As you lift your pelvis rock forwards, activate gluteus maximus and spinal erectors to shoot pelvis forwards and straighten spine. And shift weight forwards so that you can use your foot.

I'd suggest doing it slowly at first. Notice how your spine feels and notice how much roundness you can get without causing any damage. Also notice when it is convenient to shift weight forwards.

If doing it with weight, perhaps start with spine straight. But again (with suitable safety equipement) try shifting forwards.

This technique probably wouldn't be suitable for heavy lifts but it may be useful for training jumping or sprinting technique.

Balance Basics, Balancing on One Foot or Two

2011-11-03T21:39:00.000-07:00

When a butcher weighs a piece of meat with a "pan" scale, he or she adds weight or takes it off until the weight that they have added equal the weight of the meat. A little pointer tells them when the weight in both pans is equal.

To balance on your feet you can do the same thing. If you are balancing on the fronts of your feet then "center" is when the fronts of your feet and toes press down with equal pressure. If you feel the pressure on your toes increasing that tells you that your weight is shifting forwards.

What do you do?

Move your body back. Just enough that the pressure equalizes through your toes and forefeet.

Balancing on one foot you might be trying to keep your weight even between the inside edge of your foot (base of your big toe) and the outside edge (base of the little toe.)

If you feel your outer foot starting to press down with more pressure that is a sure sign that your body is shifting in that direction.

What do you do?

Take control and shift your body in the opposite direction, just enough that the pressure becomes even through the outside edge of your foot and the inside.

Front to Back Splits (Hanumanasana)

2011-11-01T21:32:00.001-07:00

Back leg, focusing on the back hip joint, pull the thigh bone back relative to the pelvis.

My feeling is that this uses obturator internus and gemellus supperior and inferior. For myself it seemed to allow my back leg to go deeper into the front to back split with a little less discomfort. It allowed me to go deeper rather than me forcing myself.

You might want to try pressing the top of your back foot down, into the floor. (I point my back foot back.) Also I was trying this with my back knee pointing down.

Front leg, I had my knee straight and focused on pushing the heel down. Interestingly enough while pushing my heel down I was able to gradually slide my front foot forwards relatively easily. I focused on feeling my front hip joint as I was doing this.