Lower back stretch

Yoga Discussion General Yoga
#1

Basically what I need to do, is - stretch my lower back so that when I perform lotus position with chest on ground, my butt doesn't lift from the surface (it does now). I need to be flat with it. I have very good flexibility, but I haven't stretched the lower back because I am not sure if in the age of 18 it would be healthy for me to start doing it. I may not learn to bend my legs over my head from backwards, but I might learn to raise my lotus from headstand because now my lower back isn't streched and doesn't let me raise the legs. I will start training it slowly, unless there are any possibilities of back injury or maybe I am too old and can harm myself or see the negative effects in the future. I think so because many people complain about back pain in that area, and maybe it would not be so smart to start streching that area in my age. I also heard that the acrobats train it from young age, when their muscles aren't formed yet. If it's possible but heard, yet safe - I'll do it. If it can harm me - I won't. So please people tell me more information about this strech.

Thank you.

#2

So nice of you to include a photo. Very helpful.

There are certainly ways of opening the muscles of the lower back HOWEVER it would be prudent to make certain that’s what’s warranted in this case.

A sound yoga teacher would want, even need to view you in several positions before trying to take you deeper into this version of padmasana. Elements about the openess of your hips wold be most critical. Many students force themselves into padmasana well before their hips are open enough for the pose. I’m not suggesting this is your situation at all.

If you don’t mind, could you come onto your back and bend your knees, keeping the feet on your mat, and move them mats width apart. Then walk the right foot over to the left foot and drop the right knee all the way to the right, down to the floor. Now lift the left foot and bring the outer left ankle to rest just above the inner right knee (inner part of the lower quadricep). Then drop the left knee to the left. The shins should stack right ontop of each other and the knees bend to 90? angles.

Tell me your experience of this pose. Specifically, tell me where your top knee is in relation to the floor/opposite ankle.

Then we’ll discuss your lower back if waranted.

Namaste.

#3

That is not a picture of me. That is a picture of how it should be done.

Here too, you can see, that the back is straight. I, however, cannot do so, my back is arched, when trying this posture.

If you don't mind, could you come onto your back and bend your knees, keeping the feet on your mat, and move them mats width apart. Then walk the right foot over to the left foot and drop the right knee all the way to the right, down to the floor. Now lift the left foot and bring the outer left ankle to rest just above the inner right knee (inner part of the lower quadricep). Then drop the left knee to the left. The shins should stack right ontop of each other and the knees bend to 90? angles.

I'm not sure how this works. Maybe there is a picture, you can show me, so I see the pose.

#4

I’m more concerned with your body rather than this chaps.

And, quite frankly, based on the position of this man’s feet, I have some doubts about him having any business in Padmasana.

The hips must be open for students to move SAFELY into this pose. Now it IS possible to move the legs, as this man has, into position for a photo and have a picture taken. I believe I could also do this. But in Padmasana just because a student can “get” the legs into position that doesn’t equal connective tissue safety in the pose.

Many, many, many students do this pose well before the hips are in the mood. Ad while they may not be too disturbed initially there ARE two sorts of yoga injuries - the kind that happen immediately and the kind that happen over ten years of poorly instructed practice.

I don’t know how old you are, I’m guessing you 20’s. How’d you like to be 32 and going in for reconstructive knee surgery? Man that’s a real bummer. No fun at all. I’ve had a repaired ligament and I wish I were around to advise me back when I need some advice:-)

I’ll try to get a picture of what I’m describing for you.
And if that happens, I’ll repost. But I can’t take pictures of myself and I can’t take pictures of my students. So it will have to be arranged.

Be well till then my friend.

Namste.