After several months of arm balances June sees us transition into something a little more heart opening at Yoga 216, in the form of Bow Pose.
The alignment of this month’s asana is often overlooked as the practitioner tries to lift up as high as humanly possible, even if that elevation comes at the expense of the fragile lower back, neck and SI joint.
Common Misalignment: The abductors (outer leg and glute) overpower the adductors (inner leg), causing the legs to splay outwards as you lift up. This creates a pinching of the low back.
The Fix: Strongly engage the muscles of the inner thigh, flex your feet as you lift them towards the ceiling. The hugging action of the inner thighs should prevent you from over-extending the hip and thereby dumping into the low back. Catch hold of your ankles and think about finding spinal flexion in the upper potion of the back and a sense of openness across the chest.