Mom always said “Sit up straight!” And did we listen to her? Probably not. And how many times in a yoga class have we heard the teacher say “Keep your spine in one long line”? Haven’t heard it? Then it’s time to find a new yoga teacher. Eighty percent of Americans have back pain and probably all of them have postural issues and are using their phones and computers too much, pulling their head and spine out of alignment. So what should you do? Take one concept from yoga into daily life.
#1 – Hip Hinge on the Mat. One of the biggest no-no’s in yoga is folding at the waist. We don’t do it. EVER. What we do instead is lengthen the spine up, and then hinge at the top of the legs, where they meet the pelvis, NOT at the waist. Try it with a hiking pole or dowel behind your back. It’s actually harder than it looks. Don’t let the head come forward away from the pole and don’t bend so far and round your spine that the pole comes off your sacrum. Keep that straight line of your hips, sacrum, spine and head in most all of your poses, standing, seated and especially when you transition down to the floor.
Now the trickier part. When we are on the mat, we usually try for our best posture. But when we roll up the mat, it’s another story. We are not as mindful off the mat as on. But now is a new day. Can you take the Hip Hinge that we practice ON the mat into the rest of your life OFF the mat?
#2 – Feeding the Cats (or Dogs). If you have a pet, odds are they are shorter than you and every time you feed them, pet them, put their leash on (the dogs, that is, definitely not the cats, LOL), you are rounding your spine. So remember to bend your knees while you hip hinge (to get down to their level) or for experienced yogis, use Half Moon pose (or the Golfer’s Pickup) to pick up or put down the dinner bowls.
#3 – Stand to Sit. Sit to Stand. How many times do you stand up and sit down throughout the day? My bet is “it’s a lot.” Most people take their head forward and round their back as they transition. But if you are mindful to use your bent knees and hip hinge technique, you keep your spine straight as you go up and down. It is essentially doing yoga’s Chair pose (Utkatasana) now off the mat and in your daily life.
#4 – Household Back Breakers. Does your back hurt after cleaning the house? Protect your spine by using the hip hinge and core muscles in little things like making the bed, vacuuming, unloading the dishwasher and putting the laundry away. Good body mechanics and the hip hinge protect your back from harm.
#5 – Love Your Bones. Last but not least, keep your spine and the rest of our skeleton strong with Dr. Fishman’s Yoga for Osteoporosis poses. Definitely do them on the mat regularly, but also be creative interspersing them in throughout your day. “Toothbrush Tree Pose” is a great way to get this bone density pose in every morning and night. And practice Plank pose at your desk.
Hold them for 30 seconds to strengthen your spine, hips and legs. And not only will you be developing better bone density, your back will get stronger as well.
So take your yoga off your mat and stop rounding your back. Your bones and your spine will thank you!