As I get back into the groove of my day-to-day work and thinking about my classes (with Franks sleeping at my feet) I feel as though I should share the importance maintaining proper alignment when doing yoga (or any activity for that matter).
In Yoga there are seven important "loops" starting at the ankles and moving up to the head. The alignment of these loops helps to protect the joints while strengthening and stretching the body. A loop refers to energy that moves from one anatomical land mark to another and returning to the land mark of origin -- creating a circle of energy. This energy can only flow freely when our bones are properly positioned in our sockets and our muscles are free from pain. Having energy move freely through all loops allows us to nourish our body with prana and remove physical and emotional blockages.
What does proper alignment mean? It means the ideal placement of the bone in the joint socket so that a central axis of gravity within our body can be created.
I am going to describe the loops that are most important during back bends and ab work, in light of my up coming classes; however, all loops are important to create a full body opening.
The "loops" that are most important to keep the back safe and to support the abdominal muscles are the thigh, pelvic, kidney and shoulder loop.
1. The thigh loop: The focal point here is the base of the pelvis, bringing attention to the tops of the thigh bones (the head of the thigh bones) to create a muscular lift from the ground up, without hyperextending the legs. The thigh loop has a strong attachment to the hamstring (back muscle of the thigh) and rectus femoris (one of the four quadriceps muscles) which affect the position of the thigh in the hips socket as well as the position of pelvis. When these muscles are tight they pull on the pelvis taking it out of alignment causing pain in the hips and lower back.
Physical action of thigh loop- takes the tops of the thigh bones back and internally rotate the thighs, allowing for alignment of the hip joints, releasing the hamstring and and rectus femoris.
2. The pelvic loop: Important to bring space and support to the lumbar spine (the lower back). The alignment focus starts at the center of the abdomen, just below the navel and extends down the lumbar spine to the base of the sacrum, connecting the thigh loop and pelvic loop. Therefore, a proper alignment in the thigh loop provides and an excellent foundation for the pelvic loop. When the energy of these two loops align it creates a "Maha loop." This loop lifts the front body and grounds the back body.
Physical Action: Bring the tailbone toward the earth, to lengthen, and forward while bringing the belly in and up, away from the thighs. This action is referred to as "scooping" the tailbone to create length from the waist without pulling on the muscles of the buttocks.
3. The kidney loop: This loop is very closely connected to the pelvic loop. The two loops together open the back body, supporting the lumbar spine -- preventing crunching of the spine when performing back bends. The kidney loop also affects the front body where the upper abs contract at the solar plexus (where our 3rd chakra, manipura is located) by drawing the navel down allowing the back body to open.
You often hear in classes, "avoid collapsing in your spine" when you hear this teachers are often referring to the upper back, the most mobile part of the spine. This loop begins at the center of the abdomen, just below the navel where it connects with the pelvic loop. From here it moves up the lumbar spine (lower back) to the bottom tip of your shoulder blades. It then moves forward to the diaphragm, heart and sternum and back toward the navel.
The kidney loop creates a firming action and lift below the navel -- supporting the expansion of the upper body while maintaining the tone to the upper abs, allowing the diaphragm to move freely so that full awareness can be brought to breath.
Physical Action: extend the spine towards the sky -- maintaining the natural curve of the back and lift the low belly up and in. The side body will lengthen with these actions and expand the back body, the area of the kidneys.
4. The shoulder loop: The shoulders are a primary place of injury for many people because there is not proper knowledge on how to keep the integrity of our bones and muscles. The focal point of this loop is the upper palate (roof of the mouth).
Physical Action: Bring the upper palate back, head back, allowing the ears to following bringing them in line with your shoulder -- increasing the natural (cervical) curve of your neck. The energy will being to move down to the bottom tips of your shoulder blades and up towards you heart to the base of the sternum to expand your chest.
The shoulder loop works in opposition or in conjunction with the three previous discussed loops to create a full body opening without compromising the integrity of the body.
The kidney loop creates expansion in the back body and toning of the solar plexus in the front body. Equal expansion in the front body and toning in the back body is created by the shoulder loop. The pelvic loop works in similar opposition to the shoulder loop, allowing the front body and back body to open. These oppositions prevent any over arching or crunching of the spine.
The thigh loop brings the heads of the thigh bones back to bring them into alignment with the pelvis, opening the front body. The shoulder loop brings the heads of the arm bones back also bringing them in line with the pelvis. These alignments create a "central axis of gravity at the core of the body" pulling energy into the mid-line out to the peripheral while creating internal space.
Maintaining the actions of these loops is important not only from an energetic perspective -- allowing energy to move freely through the body but also from an anatomical perspective to keep the body safe and use yoga to strengthen, stretch and heal without causing injuries.
Come join me Friday mornings, 6:30 am - 8:00 am to learn more about alignment of the body while building strength and creating space!
~Liz
*Information adapted from "Hatha Yoga in Anusara Style" by Doug Keller
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