May 17
by Donna Farhi
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One of the most endearing aspects of Yoga as an embodied spiritual tradition is the all-inclusive nature of its practice. As a teacher, I remind myself as often as is necessary, that I am not teaching postures or practices, I am teaching people. It’s rare that I encounter anyone, no matter how injured, unwell, or debilitated, for whom an entry point to the practice is not possible. A useful question to ask yourself when you cannot practice a pose in the traditional way, is “Where can I begin?” and “What part of this movement can I do safely?” How could I modify this movement so that it supports my needs?” Salabhasana, is often used as a therapeutic practice to strengthen the back and to maintain the erect vertical
One of the most endearing aspects of Yoga as an embodied spiritual tradition is the all-inclusive nature of its practice. As a teacher, I remind myself as often as is necessary, that I am not teaching postures or practices, I am teaching people. It’s rare that I encounter anyone, no matter how injured, unwell, or debilitated, for whom an entry point to the practice is not possible. A useful question to ask yourself when you cannot practice a pose in the traditional way, is “Where can I begin?” and “What part of this movement can I do safely?” How could I modify this movement so
One of the most endearing aspects of Yoga as an embodied spiritual tradition is the all-inclusive nature of its practice. As a teacher, I remind myself as often as is necessary, that I am not teaching postures or practices, I am teaching people. It’s rare that I encounter anyone, no matter how injured, unwell, or debilitated, for whom an entry point to the practice is not possible. A useful question to ask yourself when you cannot practice a pose in the traditional way, is “Where can I begin?” and “What part of this movement can I do safely?” How could I modify this movement so that it supports my needs?” This month’s posture, Salabhasana, is often used as a therapeutic practice to strengthen the back and to maintain the erect vertical length of the spine. Doing even just a little extension (back bending) each day helps to counter the tendency as we age for the spine to round forward. Yet, lifting the trunk off of the ground against gravity is hard work, and for those with very weak backs or already pronounced thoracic curvature, Salabhasana may be too demanding.
length of the spine. Doing even just a little extension (back bending) each day helps to counter the tendency as we age for the spine to round forward. Yet, lifting the trunk off of the ground against gravity is hard work, and for those with very weak backs or already pronounced thoracic curvature, Salabhasana may be too demanding.
that it supports my needs?” This month’s posture, Salabhasana, is often used as a therapeutic practice to strengthen the back and to maintain the erect vertical length of the spine. Doing even just a little extension (back bending) each day helps to counter the tendency as we age for the spine to round forward. Yet, lifting the trunk off of the ground against gravity is hard work, and for those with very weak backs or already pronounced thoracic curvature, Salabhasana may be too demanding.
Although an outward curvature of the upper back is perfectly normal, postural habits such as slouching or rounding over computers and cell phones, gradually weakens the muscles at the base of the shoulder blades and throughout the spine. The base of the shoulder blades begin to ride up the back as the whole shoulder girdle rounds forward, causing compression through the front of the chest. For those with quite pronounced thoracic curvature, called kyphosis, prone back bends such as Salabhasana can put excessive pressure into the lumbar spine if not modified. The following variations offer some accessible entry points into the practice and can help to rebalance the curvatures of the back and are especially useful for older students.
Variation A: Standing or Sitting Cactus
One arm at a time: In a comfortable standing or sitting position, raise your right arm out to the side at the level of your shoulder. Bend the elbow to form a 90° angle between your upper and lower arm, otherwise known as “the cactus” position (Fig. 7).
Look to your right to check that the elbow is in line with your shoulder. Then pivot the elbow slightly forward as you bring the forearm 10-20° backward (Fig. 8).
Look to your right to check that the elbow is in line with your shoulder. Then pivot the elbow slightly forward as you bring the forearm 10-20° backward (Fig. 8).
Look to your right to check that the elbow is in line with your shoulder. Then pivot the elbow slightly forward as you bring the forearm 10-20° backward (Fig. 8).
Exhale as you tip the lower arm backward, and inhale as you come back to neutral. Repeat this action 3-5 times. Feel the engagement of the muscles at the base of your shoulder blades and the slight extension of the mid-thoracic spine. Keep the movement small so that you isolate the extension to the thoracic spine rather than simply poking the lower ribs forward. Working with one arm at a time will give you greater control over the action, and is more accessible for those with weak back muscles. Now repeat the sequence with your left arm.
Both arms together: Once you have practiced the movement on the right and left sides, extend both arms out to the sides into the cactus position (Fig. 9).
Both arms together: Once you have practiced the movement on the right and left sides, extend both arms out to the sides into the cactus position (Fig. 9).
Keeping the rib cage neutral; exhale as you pivot the elbows forward and draw the forearms slightly backward. Check that you keep the elbows in line with your shoulders. If your elbows move behind the line of your shoulders you will tend to bridge at the base of your rib cage (Fig. 10 incorrect).
Keeping the rib cage neutral; exhale as you pivot the elbows forward and draw the forearms slightly backward. Check that you keep the elbows in line with your shoulders. If your elbows move behind the line of your shoulders you will tend to bridge at the base of your rib cage (Fig. 10 incorrect).
Keeping the rib cage neutral; exhale as you pivot the elbows forward and draw the forearms slightly backward. Check that you keep the elbows in line with your shoulders. If your elbows move behind the line of your shoulders you will tend to bridge at the base of your rib cage (Fig. 10 incorrect).
Rotating Cactus: To extend this practice, this lovely sequence adapted from the work of Tari Prinster (yoga4cancer) is a very gentle way of building upper body strength with the added benefits of side-bending and rotation to increase mobility in the thoracic spine. This practice can be performed sitting with the legs crossed, sitting in a chair, or standing. Take your pick.
Inhale: Extend the arms out to the sides and over the head. (Fig. 11A).
Inhale: Extend the arms out to the sides and over the head. (Fig. 11A).
Exhale: Bring the arms into cactus (Fig. 11B).
Inhale: Pause
Exhale: Bring the arms into cactus (Fig. 11B)
Inhale: Pause
Exhale: Bring the arms into cactus (Fig. 11B)
Inhale: Pause
Exhale: Look and turn to the left and bring the right hand to touch the left hand (Fig. 11C).
Exhale: Look and turn to the left and bring the right hand to touch the left hand (Fig. 11C).
Inhale: Come back to Center (Fig. 11B).
Inhale: Come back to Center (Fig. 11B).
Inhale: Come back to Center (Fig. 11B).
Exhale: Look and turn to the right and bring the left hand to touch the right hand (Fig. 11D).
Inhale: Come back to Center (Fig. 11B).
Exhale: Pause.
Inhale: Come back to Center (Fig. 11B).
Exhale: Pause.
Inhale: Come back to Center (Fig. 11B).
Exhale: Pause.
Inhale: Drop the left arm to your side and bring the right hand behind the base of the neck.
Exhale: Side bend to the left (Fig. 11E).
Inhale: Drop the right arm to your side and bring the left hand behind the base of the neck.
Exhale: Side bend to the right (Fig. 11F).
Inhale: Drop the right arm to your side and bring the left hand behind the base of the neck.
Exhale: Side bend to the right (Fig. 11F).
Inhale: Drop the right arm to your side and bring the left hand behind the base of the neck.
Exhale: Side bend to the right (Fig. 11F).
Inhale: Return to center (Fig. 11B)
Exhale: Side bend to the left (Fig. 11E)
Inhale: Return to center (Fig. 11B).
Inhale: Return to center (Fig. 11B).
Exhale: Lower the arms (Fig. 11G).
Exhale: Lower the arms (Fig. 11G).
Exhale: Lower the arms (Fig. 11G).
Repeat the sequence 2-3 times.
Variation B: Cross Crawls with a Gymnic Ball
This is an excellent practice for building core stability in mild extension. The instability of the ball helps to switch on stabilizing muscles through the spine while the abdomen is supported by the ball. Because of the dynamic instability of the ball, older students with balance issues should be cautious. Also, there is an added advantage of little or no weight on the wrists and knees.
Place a gymnic ball on a yoga mat and lie belly down over the ball so that you are resting in an all-fours position with hands and feet on the floor (Fig. 12A).
Very slowly extend the right arm and left leg, gradually lifting the limbs off of the floor (Fig. 12B). You can raise the arm and leg just a little, or all the way level with your trunk: do the practice that feels strengthening but does not strain. As you exhale return back to all-fours and then repeat with the left arm and right leg. Begin by inhaling while extending the limbs, reaching away from your center, exhaling and coming back to all-fours.
Very slowly extend the right arm and left leg, gradually lifting the limbs off of the floor (Fig. 12B). You can raise the arm and leg just a little, or all the way level with your trunk: do the practice that feels strengthening but does not strain. As you
exhale return back to all-fours and then repeat with the left arm and right leg. Begin by inhaling while extending the limbs, reaching away from your center, exhaling and coming back to all-fours. After 3-5 repetitions release your spine, and relax your head and neck over the ball. If you want to increase the challenge of this practice, change the breath-to-movement ratio: Inhale: Extend arm and leg, Exhale: Stay, Inhale: Stay, Exhale: Return to all-fours.
After 3-5 repetitions release your spine, and relax your head and neck over the ball. If you want to increase the challenge of this practice, change the breath-to-movement ratio: Inhale: Extend arm and leg, Exhale: Stay, Inhale: Stay, Exhale: Return to all-fours.
Cross Crawls On all-fours: In the all-fours position the abdominal muscles will be more active, but this is still a great practice for building strength with the spine in slight extension. Come into an all-fours position with a blanket under knees (Fig. 13A).
On an inhalation slowly extend the right arm and left leg away from center, lifting the limbs only as high as is possible without compromising the stable tabletop position of the back (Fig. 13B).
Even if you can only raise the limbs a few centimeters off the floor maintaining a stable core, this is better than raising the limbs up higher and hyperextending through the back (Fig. 13C incorrect).
Practice for 3-5 repetitions then rest in Child’s Pose (Fig. 13D).
Variation C: Cobra Pose (Bhujangasana) with a bolster
Once the curvature of the thoracic spine becomes pronounced and the muscles overstretched and tight, there will be a tendency to do any back bend exclusively from the leverage of the lumbar spine. There’s a Catch-22 to this situation–the thoracic spine becomes rounded because of lack of extension, yet extension causes pain and discomfort in the lower back . . . which becomes a rationale to avoid back bends, which tends to cause further progressive weakening of the spinal muscles. You can begin to reverse this situation by radically changing the angle between your lower back and your thighs. This variation never fails to bring a smile to those who have never managed to practice the classical variations of Cobra Pose or Locust Pose without discomfort in their lower backs.
Place a bolster along the length of your yoga mat and lie with the pubic bone right on the back edge of the bolster with your pelvis supported. Place your arms on either side of the bolster with your forearms turned out about 30 degrees. Slowly lift your elbows off the floor, sliding the hands farther out if you need to reduce the degree of extension in your back. Anchor your groin on the edge of the bolster as you elongate the spine forward and up (Fig. 14).
This article follows and supplements the original post which was first published between 1988 and 2003 when Donna was writing full-length feature articles for Yoga Journal and Yoga International USA.
The re-curated originals will be followed by New Insights such as this post, where Donna shares what's changed after more than three decades of teaching internationally. This material is being offered for free for the first time as a service during Donna's sabbatical. All material © 2023 Donna Farhi.
Thanks to Julieanne Moore for her patience and dedicated work as our model.
An occasional bonus Feature article will also be published.
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You are endlessly generous, Donna. Thank you!
Thank you Eve.
Thank you for sharing this valuable work. I have some students with kyphosis for whom lying prone alone is a challenge. I hope you are enjoying your sabbatical with yourself and your loved ones. My studdy group is still going through your material of the Art of Teaching, a treasure of knowledge and wisdom! Will be looking forward to seeing you again.
Our pleasure Barbara. Thank you for your feedback on The Art of Teaching and I hope you continue to get value from the resources.
I love this so much.
Reading The Art of Asana takes me back to when I was apprenticing with my teacher and learning to teach.
One of the assignments she gave me was to go through each asana, one by one, and pull articles, do research and investigate each one, practice and explore the asana, then write in my notebook what I had discovered. She would then read what I wrote and the articles I photocopied and included, find even more information, and include things I was unaware of, adding her insights and experiences. We followed every article that Donna wrote, read her books, and drew a lot from her work.
Reading these articles takes me right back to my first studies. The study is continuing! We will have to keep adding pages to the notebook. How beautiful, 27 years later!
Also, I love using the bolster in this way with spinal extension. It does create greater ease in the lower back and spaciousness throughout the spine. I like to keep the bolster there for a downward dog to follow the extension, and the bolster is nice there for gentle contact and feedback with the head in a downward dog, which compliments this well, in my experience.
Thank you for all that you share.
Thank you for your continued support Summer. In some ways, 27 years has passed in a flash, and in others, some things moved at glacial pace, like publishing a book or functional movement recovery.
Your experience of using a bolster for “gentle contact and feedback with the head” is a great example of one of the many ways of honing kinesthetic sensitivity. If you wish to dig deeper into this subject, you may be interested in this free resource.
Donna I am loving that you are doing this. There are so many students in my classes now that have some restrictions . Shoulders, wrists, knees, back,and hips. It is so good to get your insight on how to modify. Thank you so much.
You are very welcome Corine.