Back Bend Shoulder Alignment Questions

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JessE
Participant

April 23, 2008 at 7:34 pm

Post count: 2

#1080

Hi,

I am new to Bikram Yoga and new to this website, though I have read a fair bit of it. Thank you for having such a great resource. I’m wondering if you can guide me in prioritizing what has to ‘give’ in the backbend. The backbend is very uncomfortable and strained feeling in the back of my neck and in my low back.

I read your advice to an earlier question on this pose that the shoulders should stay dropped. If my shoulders are dropped, then my elbows are WAY bent and my arms are quite forward. On the other hand, this did feel more comfortable for my neck.

You also said it is important to look at the wall behind, not at the ceiling. I just can’t go that far…I don’t know if it is inflexibility or fear of the pain in my low back from pushing this posture….but I don’t want to hurt myself by bending past what feels safe.

I should tell you that I have mild scoliosis from extreme tightness in my back body, and that my shoulders are very tight/tense/knotted up all the time.

Any guidance you can give would be much appreciated.

Thanks!

Gabrielle (The Hot Yoga Doctor)
Forum Owner

April 24, 2008 at 2:20 pm

Post count: 3048

#3077

Hello Jesse

Welcome! Thanks for joining us.

I truly believe that you need to keep your shoulders dropped as a priority. Even in this position you can encourage your arms to straighten and move them back at every opportunity. You have absolutely nothing to gain, and a lot to lose (and even risk) if you shrug your shoulders and cause tension. Hey, you even say that it is painful. So sure, bend the arms to get your head moving back on your nice, warm, flexible neck (well it will be if it isn’t now) and try to fix your arms. The moment you feel those stresses and pains, BACK OFF.

As for looking at the wall behind you: Read that requirement as “look as far back as you can”. Many people can look further than they actually do. They get caught up in identifying and analyzing their emotions and then drop their eyes down (toward the ceiling or down their nose) as a result.

You do say you are new to Bikram Yoga. Well that could mean that your neck is not yet as flexible as it is most likely to be! Be patient. I remember my first classes I could barely lift my chin from parallel to the floor – I had such tension in my upper body. I practiced as a dentist so naturally there was a ton of stress around this area.

You can as part of your own journey just make a mental note of how far your eyes can look each and every class. This will have the side benefit of taking your mind off analyzing your sensations and focus it on your breath and where you are headed – backward.

If you have fear of hurting your lower back then check out the post on backbending and how to set these things up! Relax the neck, use your eyes, stretch up first before going back. Go where you can go to. Check the notes for weight distribution too. The fear will disappear. Check out the post: Back Bend problems

I have had a testimonial up on Bikram’s website for YEARS regarding my own scoliosis. And I can totally identify with your condition. Work with the best alignment you can manage regardless of depth (and that goes for anyone really 😉 ) do as many classes as you can per week and in a short time you will see and feel tremendous benefit and change.

Namaste
Gabrielle 🙂

JessE
Participant

April 25, 2008 at 6:42 am

Post count: 2

#3082

Hi Gabrielle!

Thank you for the quick response. I really appreciate it. I asked the teacher in yesterday’s class the same question. She said go ahead and let my shoulders rise in order to straighten my arms. But she also worked very strongly with me on extending upward before going back (I was sort of letting everything compress/collapse together.) That made a huge difference. Basically, I can barely go ‘back’ at all…I have to just go up and then lean back a tiny bit. But I can drop my head all the way back and it feels ok, especially if I do that first, then extend/lengthen upward, then lean back.

I am planning to take your advice next time and keep my shoulders down…that way I am working on opening them during the posture. If the shoulders come up, there’s not stretch in them.

Thanks again, Jessica
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