fighting gravity, part 2

If compression is happening because gravity is happening, we must take responsibility for fighting against gravity, and as often as we can, decompressing. In a typical yoga practice, inversions are a common tool for decompressing: we get the spine upside down, gravity pulls on it in the other direction, and we feel lighter, brighter, more spacious and mobile. But off the mat, most of us are upright most of our waking day, and unless you are an instagram selfie star, you don’t necessarily feel comfortable popping up into a handstand in the grocery store. The good news is, you don’t have to be upside down to create more space between your bones. You can easily do it by just standing correctly, mindfully, and strong. 

1. Use a posture correcting tool like a broomstick, or a piece of PVC, behind your back. With your elbows wrapped around it to hold it in place, your chest lifts up and your shoulders drop back. It feels really good for a few minutes at the end of the day of rounding forward over your computer, your steering wheel, your chores. Our constant forward rounding is muscle training - eventually, we live that way all the time, and it hurts. Taking the opposing action is muscle training too, an equalizer, and essential for a body that is comfortable.

2. Just because you stand up every day, doesn’t mean you know how. Learn to stand correctly. Mountain pose is not meant to be rigid and intense; your body is designed to be comfortable. You just have to take responsibility for standing. Toes forward, knees soft, weight evenly distributed in both legs, chest lifted, shoulders down, spine pulling up, muscles engaged. It’s pretty easy. It’s just not lazy.

3. You can decompress your spine just by stretching it. Any time your low back buzzes with that low grade discomfort, it is asking you to take the pressure off. Sensation is communication. Your body always tells you when it needs a stretch. So, lift your arms, but not your shoulders. Pull your ribcage up a bit, reach for the sky. If that feels good (and it does), add a little side to side.

Good standing fights gravity, and leads to a life with less pain. It’s #theyogayouneed