Kama Linden

I remember as a young dancer I was constantly being scolded for "not having my belly in". Immediately I would "tuck my back" (take out my neutral spine) in an attempt to "pull my belly in". This never lasted and when I relaxed my spine, my belly was OUT again. Needless to say, changing one's spinal alignment does not make a person have strong, functional abdominal muscles. It also caused me to have BACK PAIN as I was never quite taught that holding your belly in was a muscle action, and deleting one's natural arch also decreases strength and leaves you open to injury.

Years later, as a Pilates MAT instructor, I was introduced to this theory of NEUTRAL SPINE. While in California, I took a class with an instructor who had us lie supine on foam rollers and experience our arches. My immediate impulse was to "flatten my spine" but she corrected me. I sure found some new muscles: My transverse! My Obliques! And the entire rectus abdominus was firing at once! I took this idea from my "west coast" pilates experiences and spread the word to my students...with quite a bit of resistence. THERE IS AN ARCH IN MY BACK! I WAS TOLD NEVER TO ARCH MY BACK! I, through jokes and analogies, would explain that there was the RIGHT amount of arch....it will make your JEANS look better! You will look taller! You won't look like Pee Wee Herman or J Lo but something strong in between!

Even without the foam roller you can find neutral spine by a) lying on your back with your tail/sacrum and the shoulder blades/ribs touching the mat, but there should be a little bit of comfortable space (that will vary) where the lumbar spine is. You will know if it is too much if your ribs (bottom ones) protrude....the rib and hip bones should align in the front as if you are wearing suspenders. Try to simple raise one leg off the floor until it aligns with your hip: it should not change your hip line/neutral spine. Bring the second leg up to match....again, do not be tempted to tuck or round your back.....see if you can lower one leg towards the floor without actually touching the floor (and without moving the other leg, back, or anything else) and return it to starting position. As you progress, try lowering and raiseing both legs together either in a small turn out (no wider than your hip bones) or in parallel (serious lower belly!).

Remember that a PLANK is a Long straight object, not a round one. Use one mirror at your side. Align your ribs and hips rather than flattening or changing your spine out of neutral. Don't be afraid of your arch...you will know it is right by what is going on underneath the hood. Keeping your chest open and shoulders away from your ears will also allow you to enjoy your upper body work (bent elbow or straight arms). Safely descend by bending your knees to rest and rolling to one side rather than collapsing the center.

 

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Downward Facing Dog (Adho Mukha Svanasana)	Kama Linden Demo	Kama Linden Demo	Kama Linden Demo
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