Sun Salutations - Flat Back or Rounding Down: What's Better? Yoga Teaching Tips with Rachel
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- เผยแพร่เมื่อ 10 ก.พ. 2025
- Ah the variations for moving into a forward fold: "swan dive," "flat back," "hinge from your hips...." or, "round down to uttanasana..." So what's better? In this video, we look at the difference between hinging forward and rounding forward, looking at what exactly is happening in your spine and hips to make it happen.
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Live to learn, learn to live. Disclaimer: Yoga is a physical practice and can cause injury. Not all movements/exercises presented here will be suitable for everyone and in no way constitute medical advice. The practitioner assumes all liability for injury, and understands that they practice solely at their own risk.
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I'm thrilled to have the difference pointed out so clearly. I have been taught not to roll up as the head was too heavy and not good for the spine - like lifting a weight with your lower body muscles and not the upper body. I will be experimenting. thank you for sharing your expertise .
Happy exploring!
Can’t stop watching your videos ! Full of knowledge, at the same time interesting. So generous and enjoyable, thank you so much !
Yay!!! Glad you are enjoying, good to have you here!
I thought that hinging from the hips was the only safe way to bend, thanks for the explanation. Subscribed! Best regards, from Argentina.
Hello to Argentina! Happy to connect with you here 💛
Brilliant as usual, I could (and sometimes do😂) listen to you all day ❤
lol glad to have you here Sally!
Thank you! I'm new to yoga so I know this isnt necessarily aimed at me, but your explanations are so clear. From this vid and the swandive vid I've realised I have been extending my spine in my forward fold and even in my flat back...not so flat! Thank you
Hey there! Fantastic, I'm glad this was useful! :)
Perfect explanation.. I was always confused as to which is right. Looks like both are ok depending on what you want to achieve
Yes! Exactly :) Thanks for watching! 💛
Thanks Rachel, as always, I love it!
My pleasure Ramon ~ 🤗
love your tutorials, you are amazing.
I am glad you enjoy - happy to have you here!
Thank you for this ❤
My pleasure Lissa!
Awesome tips! Can you do a video for people like me, who have flat feet? I have been struggling with this and my hips are suffering. Perhaps some pointers on what to watch out and be aware of when doing some asanas to improve posture and stability! 😅 thanks! 🙏🏼
Great idea!! I’m sure a lot of people would benefit from that ~ 👍🏻👍🏻
I love your videos RS :) thank you so much
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Fantastic video thank you for sharing your knowledge with us! I liked how you incorporated deadlifts to the movement explanation.
Nice to connect with you here, Jennifer!
Always helpful! Thanks again, Rachel. Happy holidays!
Happy holidays!!!
Love your videos, so helpful. I wish I had taken my YTT with you!!🙏🏻🧘🏻♀️🙌
Awwwwww!!! Thanks Kathy, I'm really happy they're helpful :) If you're ever looking for more continuing education, come take a course or class with me!🥰😘
Thank You Rachel 🙏🏻💫 amazing explanations as always!❤️
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I've been waiting for this content! Thank you, Rachael, for sharing such insightful information. By the way, I've noticed that my lumber spine rounds quite often in yoga poses. Could you provide any advice on how to improve this? Thank you!
Hi Joyce! When you say rounds, just to be clear, you mean flexion? It’s hard for me to say something on this without seeing you and sometimes spines can have lots of different shapes depending on the person. But I’d say first focus on lengthening out of your pelvis, and lifting the torso away to find more length so that you are not “sitting” in your low back.
Hi Rachel love your content!
Could I request a video? How do you know that you are ready/strong enough to begin inversion work? Any advice for how to build up that strength up?
Great question! Yes very happy to do a video on that~ excellent suggestion 😀💫💫
Very beautiful.
Hi Rachel. I'm wondering what you mean by 'tight back' Don't we all need constriction of our spinal muscles to do any movement involving the spine ( ie most movements.) I think the word 'tight' is just so general is doesn't really mean anything. Does anyone have a 'loose' back?
Hallo Stephanie! When do I say that in the vid? Then I can try to be more clear about what I may have meant 😝
@@RachelScottYoga as I recall you say “ if you have a tight back ( instruction of some kind to do or not do )“
@@111smeek gotcha ~ yes I can be more specific about what my intention with the word right means… I would offer that it is possible to have a tight back in the sense that the erectors could be overly shortened (speaking for myself, here… I tend to hyperextend the lumbar so I get stuck in an anterior pelvic tilt and lose my anterior core, which gets overly lengthened). Also the thoracolumbar fascia can also get sticky and adhered, which falls under my “tight” umbrella. So all that said, it’s complicated and different parts of the spine can be doing different things, lumbar muscles hypertonic and thoracic spinal extensors overly lengthened (rather than “loose”). But yes I’d say you’re absolutely right that the intrinsic muscles of the spine and really all of them for that matter aren’t without tone bc you’re using them to stand up and do all the human things! Thx for asking for more specificity, does that make sense?
Sorry typo. Some move/position to do or not do.
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