Adho Mukha Svanasana: rounded lower back

Yoga Discussion General Yoga
#1

hello,

first, apologies if this has been asked/answered in the forum. i searched, but no fitting results came back.

Adho Mukha Svanasana: a pose i tend to hold for a quite a few minutes. It may be my most essential pose. Meditative and strengthening.

I check my pose from time to time in a mirror. I can’t seem to shake the habit of rounding my lower back. I’ve tried focusing on turning my sit bones more toward the ceiling, but control is a problem. When focusing on that, I tend to lose concentration in the pose.

I’m grateful for ideas, pointers, instruction or exercises.

Thanks in advance-

#2

A neutral spine in this pose requires an ability to tip the pelvis forward (anterior). If the student can do so then that is the first resolution.

If the student cannot tip the pelvis then the question begged is “what is inhibiting that action?”. Typically this is due to the lack of opening in the hamstrings. Ergo the second “response” (assuming this is a biomechanics issue and not merely a habit) is to bend the knees. Of course this requires letting go of one’s ego as well as all the associated images of how the pose “is done”, “should look” and appears on the cover of a particular periodical that shall remain nameless.

The focus (in the posture) should be rooted on the wholesome actions which move the student toward the ideal expression of the pose. Loosing concentration is what actually allows us (as students) to hone and refine our abilities to concentrate. Without that we’d surely think we were perfect.

#3

Very helpful, Gordon–and beautifully written. I will work on my hamstrings, which are definitely tight.

The focus (in the posture) should be rooted on the wholesome actions which move the student toward the ideal expression of the pose. Loosing concentration is what actually allows us (as students) to hone and refine our abilities to concentrate. Without that we’d surely think we were perfect.

I take this immediately to heart-

Thanks again. Best for the weekend-