i’ve been trying to do a basic ashtanga routine on a dvd i have and i’m ending up with a really sore back each time. when i’m standing and bend at the waist to touch the floor, it seems like my hip joints and the first couple of vertebrae(up from the bottom) don’t want to bend much. my back ends up rounding down, bent at like the 5th or 6th vertebrae up, and that area feels sore after a few repetitions. also, when i’m sitting on the ground with legs straight out, i have the same problem… my lower back comes out at about a 135 degree angle from my straight legs and my spine rounds forward, bent at the 5th or 6th vertebrae up. what do you think is wrong with me? i heard this could be from tight hamstrings, but even when i’m sitting cross-legged without any stretch happening in my hamstrings, i still have the same problem. can you recommend any stretches, postures, exercises, etc. that might help me out? thanks
Dear Yoga Flame,
A tight lower back and tight ham strings often go hand in hand. As a yoga instructor, I recommend that you practice a couple of poses/flows to increase the length of the hamstrings and to increase the flexibility/strength of the torso.
Rolling desk pose will both massage the muscles of the back to release tension, and increase the ability of each vertebrae to articulate individually. Lie on your back, knees bent with feet flat on the floor hip distance apart and approximately 12" from the buttocks. Begin by tilting the lower pelvis upward, engaging the buttocks and abdomen, to lift the sacrum from the floor. Gradually peel the back from the floor, attempting to move each vertebrae separately, until the weight of your body is resting between the shoulder blades. Lowering the back to the floor, again laying each vertebrae down individually, strongly tilting the pelvis at the end with gluteal and abdominal contraction so the lower back lengthens as it returns to contact with the floor.
Practicing Downward Facing Dog pose with a focus on lengthening the back, allowing the knees to bend as much as needed to keep the back long will work to lengthen the ham strings while maintaining the integrity of a long spine. Often people look to bring the heels to the floor first and straighten the legs, compromising the lower back (which will round with tight hams). By maintaining a long spine, the stretch is felt in the belly of the ham strings and the delicate vertebrae of the lower back are not strained. You will feel a play between the flexibility of the lower back and the hamstrings.
Another pose to practice is upward stretched legs, with a strap. Work one leg at a time, keeping the extended leg flat on the floor. If you find that the extended leg is lifting from the floor, bend the knee and place the foot flat on the ground to root the lower back.
Hope this is helpful to you. Please practice loving kindness with your body. Over time it will release and you will find greater length and comfort.
Namaste,
Chandra