backbending with strain into sacrum, this feels like it compounds into forward bends and twists.
In terms of legs and pelvis, the backbend technique then needs to have very little involvement from the gluteus muscles, maximum involvement from uddiyana and mula bandha and alignment of the legs, most especially the femurs up into the hip sockets. With this structural arrangement, the sacrum gets stability from the bandhas, but is not inhibited in its range of motion by the gluteals. The alignment of the femurs helps to form a longer backbend.
The positioning of the pelvis should not be tilted forward. I've had a forward tilted pelvis for a long time, both in forward bends and back bends. In back bends, a tilted forward pelvis achieves more back bend in the lower back. This extra back bend isn't helpful, however, it places more strain on the lower back because the back bend is hinging more on the lower back. So, the pelvis should be neutral, which encourages the back bend to move up the spine towards the shoulders and be more uniform along the length of the back bend.
On those days when there is tightness into the sacrum and lower back, a practice approach to allow for working into the postures with a strong focus on what muscles are engaging to cause tightness in the area.
Care needs to be taken in deep backbends, not to clench the buttocks or go deep into backbends with either too much or too little awareness in the deep muscles around the sacrum. With the focus on bandhas, keeping the gluteals deactivated and awareness in the deep muscles around the sacrum, some good depth in backbends can be experienced.This is in conjunction with an opening in the chest region with alignment of the arms and shoulders.
In summary, start with a neutrally positioned pelvis, glute muscles relaxed, adductor muscles slightly engaged, mula and uddiyana bandha strongly engaged. It's quite a complex arrangement and it will probably feel uncomfortable up into the upper back and shoulders...but, it's a more sustainable approach because it gives space to the lower back and doesn't hinge on that part of the spine.
In terms of legs and pelvis, the backbend technique then needs to have very little involvement from the gluteus muscles, maximum involvement from uddiyana and mula bandha and alignment of the legs, most especially the femurs up into the hip sockets. With this structural arrangement, the sacrum gets stability from the bandhas, but is not inhibited in its range of motion by the gluteals. The alignment of the femurs helps to form a longer backbend.
The positioning of the pelvis should not be tilted forward. I've had a forward tilted pelvis for a long time, both in forward bends and back bends. In back bends, a tilted forward pelvis achieves more back bend in the lower back. This extra back bend isn't helpful, however, it places more strain on the lower back because the back bend is hinging more on the lower back. So, the pelvis should be neutral, which encourages the back bend to move up the spine towards the shoulders and be more uniform along the length of the back bend.
On those days when there is tightness into the sacrum and lower back, a practice approach to allow for working into the postures with a strong focus on what muscles are engaging to cause tightness in the area.
Care needs to be taken in deep backbends, not to clench the buttocks or go deep into backbends with either too much or too little awareness in the deep muscles around the sacrum. With the focus on bandhas, keeping the gluteals deactivated and awareness in the deep muscles around the sacrum, some good depth in backbends can be experienced.This is in conjunction with an opening in the chest region with alignment of the arms and shoulders.
In summary, start with a neutrally positioned pelvis, glute muscles relaxed, adductor muscles slightly engaged, mula and uddiyana bandha strongly engaged. It's quite a complex arrangement and it will probably feel uncomfortable up into the upper back and shoulders...but, it's a more sustainable approach because it gives space to the lower back and doesn't hinge on that part of the spine.
