FRIDAY, AUGUST 10, 2012

Lengthening the Torso in Forward Bends

In Preventative Strategies for Lower Back Strains Part I, we discussed femoral-pelvic and lumbarpelvic rhythm, muscles that influence these rhythms, and the effects of these muscles on the
lumbar spine. Here, our discussion progresses as we cover the trunk, the thoraco-lumbar fascia
(TLF), Uddiyana Bandha and how accurate knowledge of this can be used to enhance the
benefits of yoga and decrease the risk of lower back strains.
The thoraco-lumbar complex is a multilayered structure comprised of the thoracolumbar fascia
and the muscles that connect to it. This composition of passive fascial tissues and active
muscular structures acts as a corset-like structure that encircles the torso. It plays a key role in
maintaining the integrity and stability of the lumbar spine and the sacroiliac joint and is also
important for load transfer from the upper limbs to the lower limbs. Engaging the muscles that
connect to the thoracolumbar fascia acts to stabilize the spine and trunk. We give an example of
this in a previous blog post on using the latissimus dorsi to lift the lumbar and expand the thorax.
Figure 1 illustrates the thoraco-lumbar composite in cross section at the mid-lumbar.

Cross section of the thoracolumbar fascia with its connections to the abdominal core and erector spinae (at
L3).

To further illustrate, consider a cylindrical container of a fixed volume. Decreasing the

circumference of the cylinder results in an increase of its' length (to maintain the total volume).
The torso, with the abdominal cavity, can be viewed in the same manner: tensioning the
abdominals acts in combination with the TLF to lengthen the torso and lift and stabilize the
lumbar. Think of this concept in conjunction with the Sanskrit term Uddiyana, which means
lifting or flying up. Figure 2 illustrates this.

The mechanism for lengthening the trunk with the thoracolumbar complex. The pelvic diaphragm is below and the thoracic diaphragm
above.

This lengthening of the torso takes place through several mechanisms that work in concert to
variable degrees depending on the position of the trunk. The first action relates to intraabdominal pressure (IAP). Engaging the abdominals increases IAP, which numerous scientific
studies have indicated stabilizes the lumbar spine. The second mechanism relates to tensioning
the TLF. Activating the transversus abdominis muscle tensions the TLF, thereby providing
resistance to flexion at the lumbar spine. Furthermore, the transversus abdominis muscle has
attachments to the thorax; engaging it transfers stresses from the lumbar region to the thorax
and shoulders. Tensioning the TLF also improves the efficiency of the back muscles
(surrounded by this fascia) through a mechanism known as the hydraulic amplifier. Because
the erector spinae are surrounded by the TLF, its various layers resist muscle expansion during
contraction. This tends to straighten the spine (think of how a bicycle tire straightens when you
fill it with air). Finally, the erector spinae muscles have fibers that insert onto the interior surface
of the TLF so that as they lengthen into a stretch, they can exert a passive pull on the
fascia. These various mechanisms contribute to lengthening the torso and stabilizing the lumbar
spine. I provide a number of scientific references on this subject below.
Clinical studies have demonstrated an association between low back pain and inefficient
engagement of the abdominals. All of this has implications for the use of Uddiyana Bandha,
both for protecting against low back strains and for potentially improving the treatment of low
back pain through yoga. Below, we illustrate the sequence I use to access this mechanism.
Ease in to awareness of the thoracolumbar composite by using a progression of poses. This
leads to understanding of the action of Uddiyana Bandha in lifting and lengthening the trunk and
stabilizing the spine. Begin with a pose like simple crossed legs (Sukhasana) or Dandasana.
The cue for co-activating the abdominal core and erector spinae is to draw the navel towards
the lumbar and lift the lower back. Visualizing the trunk as an hourglass and the anatomy of the
thoracolumbar composite as a corset helps to access this lifting and lengthening action. Fixing
the hands on the mat and attempting to drag them backwards accentuates this lift by including

the latissimus dorsi. Incorporating the accessory muscles of breathing, including the pectoralis
minor and serratus anterior, in this pose lifts the lumbar from the thorax. You can experience
this lengthening effect by initiating these cues even as you sit reading this post.

Co-activating the erector spinae and abdominal core to lift the lumbar.

After warming up, incorporate these same principles into Downward Facing Dog Pose. Engage
the thoracolumbar composite by co-activating Uddiyana Bandha and the erector spinae (and
quadratus lumborum) to lengthen the trunk and to lift the tailbone, respectively. (Figure 4)

Lifting the coccyx and lengthening the lumbar in Downward Dog Pose.

These same protective mechanisms can be accessed in forward bends such as

Paschimottanasana by using the abdominals to lengthen the trunk, as with the hour-glass
visualization described above. Additionally, engaging the abdominal core aids in accessing the
function of these poses, which is reflected by their form. Part of this function is to lengthen the
muscles of the back. Engaging the abdominal core helps to relax the erector spinae through
reciprocal inhibition. Peripheral fibers of the erector spinae attach to the TLF; as these muscles
lengthen, their fibers exert a pull on the TLF, thus distributing the forces through the length of
the spine. Accordingly, although I may use brief periods of contraction to release the muscle
(through PNF), I do not recommend maintaining eccentric contraction of the erector spinae
throughout the pose (I will explain why in the next blog post).
I combine the actions of the thoracolumbar complex with lumbar-pelvic rhythm by engaging the
muscles that contribute to tilting the pelvis forward. Figure 5 illustrates the connection between
the tensor fascia lata, the pelvis, and the thoracolumbar composite. See Preventative Strategies
for Lower Back Strains, Part II for the cues on engaging the synergists of hip flexion and forward
pelvic tilt. Also see our post on co-activating the gluts and abs in Chaturanga Dandasana.

Engaging the TLC with the abdominal core and connecting this to lumbar pelvic rhythm with the tensor fascia lata.

The anatomy and protective mechanisms of the human body have evolved for eons. These
same mechanisms have been researched and documented in the scientific literature. Anatomic
and biomechanical principles that govern our bodies when we perform simple actions, such as
walking, also apply when we are on the mat. Keeping this in mind, we must dispose of some
incorrect concepts permeating the yoga world concerning anatomy and how the body works.
The first of these implies that engaging the abdominals and Uddiyana Bandha harms the
intervertebral discs. This misinformation, often circulated with graphic descriptions of lumbar
disc herniations, discourages engaging the protective and stabilizing mechanisms of the
thoraco-lumbar complex in yoga poses under the misguided premise that avoiding these
essential mechanisms somehow protects an individual. Other disinformation discourages
engaging the abdominal core in forward bends under the odd premise that contracting these
muscles causes congestion. Finally, there is the breathtaking statement that the spine does
not depend on muscles for stability. This widely circulated misconception is contradicted by
basic anatomy and yoga itself. In this regard, I quote Jiddu Krishnamurti: "Until the false is seen
as the false, truth is not."
Good to see you again. Practice under the guidance of a qualified instructor; use their
assistance to determine modifications or suitability of a given pose for your individual practice.
Always consult your healthcare provider and obtain medical clearance before practicing yoga or
any other exercise program.
Check back again for our next blog post where we will go into greater detail on the stabilizing
mechanisms of the spine with another protective strategy to aid in preventing lower back strains
in yoga. Also, be sure to "like" us on Facebook and download your copy of our free E-book.

References:
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motor control evaluation of transversus abdominis. Spine. Nov 1996; 21(22):2640-60.

2) Crow J, Pizzari T, Buttifant D. Muscle onset can be improved by therapeutic exercise: a systematic
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during low-abdominal hollowing. Physiotherapy Research International. 2002; 7(2):65-75.
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