This is a version of One Rope Adho Mukha Svanasan aka Downward Facing Dog Pose when done under close supervision, that can relieve back pain. When this posture is done correctly with traction (as seen here using one low rope from a rope wall), it aligns the pelvis which is important if you have a lumbar curve or a thoraco lumbar curve. The concavity of your lumbar curve will role in. The concavity of your thoraco lumbar curve and concavity of your thoracic curve will roll in – do you homework. Take time and patience to understand the concavities and convexities of your curve pattern(s).

When practiced precisely, this version of Adho Mukha Svanasan will allow for length in the spine – both from the back body of the full erector spinae and lengthen out of the diaphragm and the pelvis in the front body. Lots of lengthening benefits to this posture including – full erector spinae, shoulders, lats, chest and rib cage, legs/hamstrings/gluts, core. Another added benefit is it will give you more lung capacity….. ahhhhh….

If there is any ONE posture you should do daily, this is it! And, it strengthens the core, the pelvis and the lower back.

Once in the posture, to align the pelvis further, get the hips as high as possible and pull the inner thighs back while tractioning. Ensure both PSIS’s are even in the hips in the posterior chain.

In a spine with scoliosis, correction of the curve pattern would also be offered in One Rope Adho Mukha Shivasan.

What does that mean?

• Right thoracic, take the right hand off the block to the matt and rotate the fingers outward.
• Higher hip – you may want to bend that knee slightly. A Certified Scoliosis Specialist will understand the anatomy and be able to cue you on this if this is needed.
• Right thoraco lumbar – take the right hand off the block to the matt and rotate the fingers outward AND lengthen thru the left waist.
• Left lumbar – pelvis has been squared. Ensure that both PSIS’s are even in the hips in the posterior chain.
• Double curve of right thoracic/left lumbar curve pattern, use cueing of each curve pattern from above.
• Opposite to the curve pattern offered, you will do the opposite cueing offered.
• Note: no more (maybe less) than 7 ujjayi breaths. Access your form – is your form perfect AND recall you still have to come out of this posture in perfect form.

Note: any discomfort or pain connotates that you are potentially reinjuring an injury AND heightening the sympathetic nervous system (fight or flight). Remember, the sympathetic is a heightened characteristic in scoliosis. You need to bring that down and increase the parasympathetic nervous system (rest or digest).

Immediately come out of the posture if uncomfortable in any way – safely, emphatically in form and and posture.

This posture can be practice for up to 7 ujjayi breaths (maybe less – never more due to the characteristic of spasming for someone with scoliosis). Even if you practice this posture daily it is highly recommended to never go into any posture (including this) for more than 7 ujjayi breaths – again maybe less. Access how you feel in the posture, keeping in mind, that in perfect form you still have to come out of this posture, in perfect form. I’m kinda a nut about perfect form – especially in a scoliotic spine.

Let me chat a bit about form pls – if you lose your form, you are prone to injury because the body just isn’t strong enough (YET….. let me add!!!) for you to continue the posture. FORM IS ABSOLUTELY IMPERATIVE GOING INTO A POSTURE AND COMING OUT OF THE POSTURE.

Note: It is important to see a doctor if your back pain is severe (5-10 on a scale of 10), has not lessened over several weeks, you have a fever, become incontinent, pain radiates out to the fingers or toes, you cannot move, or you have a severe injury or fracture. A diagnosis is helpful for treatment, and also points you in a specific direction for that treatment. It is also important to get clearance from a doctor to take a ScolioYoga or ScolioPilates class after seeking a diagnosis, in order to begin or return to these modalities.

Note: I would not recommend this particular twist for a spine with scoliosis without the student understanding how to twist in a posture. Those with fusions should not twist. There is definitely a certain formula to follow in twisting within a spine with scoliosis. Additionally, I caution all readers to remain within their limits and adhere to the advice of their doctors. Never go into any posture for more than seven ujjayi breaths (maybe less) as a characteristic of scoliosis is spasming. Up to seven ujjayi breaths is best and highly recommended.

Aids in congestion, directs blood flow in the abdominal and spinal region, stretches/strengthens knees, ankles, and thighs. Stretches lungs, groin, spine, shoulders, and abdomen.

Twisting helps digestion by moving stool through the colon’s four main parts: the ascending colon, transverse colon, descending colon and sigmoid colon. While twisting is not going to cleanse the colon, it can help with digestive discomfort or constipation.

To keep the spine safe in twisting (both going into a twist and coming out of a twist), lengthen the spine on both side bodies and keep this lengthening active. It’s imperative not to relax in the twist – again, rather to keep both side bodies long. This will ensure that disks aren’t being compressed in the twisting action.

I personally love twists, all it’s benefits and how much of the anatomy and organs it stretches and makes more healthy – it’s one of those postures that make me feel more alive in the physical body and I realize this at the end of the class. However (sorry for being repetitive but this is really important), twists can be VERY injurious to the spine if not done lengthening both in, during and coming out of the posture.

Poor posture is oh so prevalent within society but especially becomes even more prevalent as we age. Shoulders tend to roll forward and walking in a slight hinged at the hips position is too common. All this affects the health of organs, the spine, digestion and lung capacity. The abdominals become toneless and irresilient (resulting in back pain may I add). This posture stretches the lungs (gaining more lung capacity), groin, spine, shoulder and abdomen (giving more abdominal tone).

Twisting to the right aids in constipation as it opens the ascending colon to get stool moving up and across the transverse colon. Twisting to the left aids in halting diarrhea and compresses the descending colon (descends down the left side) and gets things moving towards the sigmoid colon and on to elimination.

To keep your balance in this posture, hug both hips into the midline. The leg that’s back is always your “powerhouse” leg. Engage the inner upper thigh by drawing it up.

The front knee – pull the inner front knee forward (that will avoid the knee falling in which will make the knee cranky and also make the alignment of the tibia into the patella and femur into the patella be off. Instead of these two bones lining up properly within the joint of the knee, they will shift to opposite sides causing injury and pain to the joint, cartilage and tendons of the knee. Keeping this simple cueing in mind when in a bent knee posture such as this, will aid in knee health.

Hips are squared forward – the twist is at the waist. The shoulders are squared one on top of the other. I like to take the option of the top hand on the back body thoracic spine, to rotate that top shoulder back (aiding in squaring the shoulders upon each other). BUT DON’T FORCE THE TWIST!!! Keep the spine of the neck long while staring at the horizon.

Note: I would not recommend this particular twist for a spine with scoliosis without the student understanding how to twist in a posture. Those with fusions should not twist. There is definitely a certain formula to follow in twisting within a spine with scoliosis. Additionally, I caution all readers to remain within their limits and adhere to the advice of their doctors. Never go into any posture for more than seven ujjayi breaths (maybe less) as a characteristic of scoliosis is spasming. Up to seven ujjayi breaths is best and highly recommended.

In the morning, you mostly feel stiffness in the joints. Popping and cracking in the joints are due to dryness and roughness. The synovial liquid in the joints can be sticky and thick – we want it to be smooth which in turn holds the nourishment in the tissue and the joint.

Do this joint series slowly – to move energy thru the full body, concentrate more on the exhalation and include it with breath practices.

Perhaps a ujjiya breath with lips softly together, jaw unhinged – think “ahhhhhhhh” on the inhale and a bit of a longer “ahhhhhhhhhhh” on the out breath. See my blog on my site on Breath. Another pranayama suggestion (moving breath of energy thru the physical body) is a count of four through the joint movements and also thru the range of motion. The breath should be slow, long and smooth.

This simple, undemanding practice will leave you feeling a freedom of ROI movement you didn’t know existed and leave you feeling full of energy and a liberation. Note: alternatively, do this seated in a chair – it’s all very doable in a chair.

view the practice here…. https://www.youtube.com/watch?v=bgOq0p3_4Ko

Peace, love & dogs,

Linda Benton

This is a great pose for back pain and sciatica. Besides these major benefits it stretches the spine, shoulders and hips and improves digestion while massaging the abdominal organs.

For those with scoliosis, this is a great pose for all curve pattern(s).

Note: This pose should be done under the close supervision of a Yoga for Back Care & Scoliosis Certified Trainer.