Movement Snacks: How to avoid low back pain in bow pose
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Hey Reader, Have you ever avoided going to a yoga class because you knew the teacher was working on a particular pose? For me that was always revolved triangle. Or complicated seated poses. I remember many years ago, one of my favorite teachers started class with agni stambhasana (fire log pose) -- I'm talking FIRST POSE -- and I nearly left. Anyway, it can be really frustrating when you show up to a class and the teacher does that one pose that just does not feel good in your body. So you have options: You can do something else entirely You can take a strategically timed bathroom break Or you can do the pose, struggling through it and likely not feeling great. But what if you had a simple tool to make that pose less uncomfortable and more accessible? This leads me to my movement snack for the week. Dhanurasana, also known as bow pose, is one of those poses that people often struggle with. It's a belly down backbend that requires you to physically fight gravity in order to lift into it. Lots of folks I know experience low back pain just trying this pose. I created a quick video (less than 4 minutes long) to help make this pose more accessible and possibly reduce the likelihood of back pain (if not get rid of it fully). You can watch it here: I am teaching dhanurasana all month long in my online studio, MOVE with Naomi. In addition to featuring this pose in the yoga classes I teach, I'm also focusing on back body strength in my strength training classes to help you feel more support in the pose. This morning, in one of my live classes, I taught bent over rows (with single arm option) and hamstrings curls using a mini band. The idea is to work on the pulling action of the upper body in the rows so you can use those muscles for greater strength in holding yourself up in bow pose. And to target the lower part of your hamstrings where people tend to cramp up when reaching for their ankles. If you want to work on this pose AND get stronger while you do, join me this month in MOVE. If you want to join me in MOVE, there are 3 options for membership: MOVE15, which focuses on classes less than 20 minutes long, including 2 live classes each week that are quick movement breaks (just 15 minutes long). MOVE, which offers a monthly calendar to follow along with, as well as live 30 minutes classes and everything else you have access to in MOVE 15 (and an archive of 30 minute classes). MOVE Plus, which focuses on more individualized support. I create a personalized movement program every month for you, based on your needs. I also offer a higher level of accountability -- you can text me when you've completed a practice or do weekly check-ins. Read a little more about MOVE and get started here. I'd love to know what pose you struggle with and try to avoid in your yoga practice! Respond to this email to let me know (and I might even have a video that can give you a little support, if you're interested)~ Thanks for being a part of my community this year. I am so grateful for you. Warmly, Naomi Want to stay in touch during the week? Here are a 2 easy ways: Follow me on Instagram, where I share movement inspiration 3x a week as acts of resistance, connection, and strength. Follow me on substack, where I write about the intersection of movement, motherhood, and the culture that we are all moving through. Or better yet, subscribe so you have immediate access to regular essays, including my most recent substack. I wrote one of my very favorite article ever, about why open door romance is really important right now and why it's beyond time for people to stop dismissing all open door romance as smut with no value. You can read it here. There are many ways to support my writing on substack, which focuses on women's health and motherhood during perimenopause through an anti-diet and pro-science lens: 😍 Become a free subscriber I also had an article published on the Fit Bottomed Girls platform about how my relationship with my body and with food changed as a result of lifting heavy weights. You can read it here. |