Happy Back Teacher Training 2015 with Rachel Krentzman

 Bending over Backwards – Stay Safe in Your Yoga Practice
By: Rachel Krentzman, PT, E-RYT

Backbends are an integral part of any Yoga practice.  The intention for backbends is to open the chest and rib cage in preparation for pranayama (breathwork).  For some, backbends are exhilarating and freeing while for others, they can be somewhat daunting and anxiety-producing. 
For the first few years of my Yoga practice, I would experience back pain in most back bending postures and assumed that it was a ‘normal sensation’.  The truth is, if done correctly, backbends should be challenging but comfortable. If you are not experiencing freedom in our backbends, it is a sign that you may be compressing our lumbar spine instead of increasing our range of motion.

Is it safe for my spine?

When done correctly, back bends help increase extension of the spine, a normal
movement that is available to us based on the anatomical structure of the lumbar vertebrae.  There are approximately 55 degrees of extension available in the lumbar spine in most humans.  As we move up the spine, extension is more limited due to the shape of the thoracic vertebrae.  In optimal alignment, the lumbar spine should rest in a slight arch (lumbar lordosis), to properly carry the body weight and prevent low back issues.  When we lose the normal curve due to poor posture or frequent forward bending, there is an increased risk of low back pain, disc injuries and muscle spasm. With all this in mind, it is important to increase the extension in our spine in order to maintain back health and mobility and combat the constant effects of gravity that pull us forward.  In addition, back bends help increase lung capacity, prevent arthritis, alleviate depression, build stamina and energy as well as improve circulation, digestion and immune function. Backbends are said to help us move from the past into the present, and to help us open our hearts and let go of fear. Backbends are safe for most individuals (contraindicated for those with spinal stenosis or spondylolisthesis) as long as the body is warmed up appropriately and there is close attention paid to proper alignment and actions in each pose.

The beauty of Yoga is that detailed instructions can be given to help one attain ideal alignment so a greater sense of opening is experienced.  When we have pain in backbends, it is because something is breaking down in our execution of the pose.  Discomfort is an opportunity for us to practice more awareness and find a new, pain free way to work in the posture.

Common limitations

Individuals who have difficulty in backbends can be categorized into two main groups: those with tight muscles and ligaments and those who are naturally loose and highly flexible.  In every body, there is a dance between the qualities of stability and flexibility in the musculoskeletal system.  There is a myth that being more flexible is a sign of better physical health, however, the more flexible a person is, the more prone their ligaments are to injury in Yoga because they lack stability.  Conversely, those who are stiff are less likely to suffer an injury due to overstretching however, these individuals
need to increase their flexibility so the pelvis and spine can move freely and avoid compression during activities of daily living.

Common restrictions for tight individuals include decreased range of motion in the chest, shoulders and hips (primarily in the hip flexors and external rotators). These areas become restricted from prolonged sitting at a desk, driving,frequent forward bending and lifting and can even occur from over training the anterior chest musculature.  Runners, cyclists and avid athletes are prone to tightness in the hip flexors and external rotators as well.  These individuals need to focus on increasing flexibility in the chest and hips to prepare for backbends. Hyper flexible people experience different difficulties in back bending postures. They often have tight hip flexors but compensate with overextension in the low back.  Core strength is usually lacking in these individuals, so they tend to 'hinge' at one segment in their spine over and over again instead of dividing the extension throughout the length of the spine.  In this case, the hyper mobile segment becomes more mobile while the tighter segments in the spine stay tight.  Years of 'dumping' into the low back without awareness can lead to injury as the segment bears all the work.  These individuals need to focus on stability and strength in their back bends, which may mean backing off a little to maintain the integrity of the pose and length throughout the entire spine.

How to practice correctly

Here are some important tips to help you achieve success in your back bending poses:

•     Warm up!   In order to be ready for back bends, you must
practice poses that open the chest, hip flexors, quadriceps and external rotators of the hip. It is also important to practice a couple of poses that encourage strength in the arms and legs to prepare for certain backbends.

•     Keep the front body long.  
"Back bends should really be called front body lengtheners," says Jo Zukovich, a well
known Iyengar Yoga teacher from San Diego. While we are extending our lumbar spine, it is important to maintain length at the same time so there is more space and equal movement between each spinal segment.  The common mistake that
leads to pain and injury is collapsing in the spine at one segment while in the
backbend.

•     Internally rotate your hips.  
Internal rotation in the hips is essential in all backbends to avoid compression in the
spine.  If we allow our hips to externally rotate (which will cause the knees to splay out), our stronger muscles, namely the gluteus maximus and external hip rotators, will contract.  By internally rotating the thighs, we turn off those stronger hip muscles and activate the deeper gluteal muscles which help to create more space.

•     Avoid gripping!
The tendency in backbends is to contract the buttocks strongly which creates more compression and less freedom in the spine.  In addition, 'tucking of the tailbone'
creates shortening instead of increased length in the spine.  Instead, think about lifting the lower belly to help the tailbone descend. This creates length while maintaining the
integrity of the spine and core strength in back bends.

·      Don’t fight the backbend, GO FOR IT.  
Most people try to resist the back bend while they are doing it.  It is safest to work on
helping your lumbar spine move into extension at every level.  Focus on moving each vertebrae into the body as if it were sinking into quicksand in order to safely increase extension in the lumbar spine.  Remember that we are lengthening as we are extending to maintain a full lumbar curve free from compression.

 Happy Back Teacher Training Certification Taught by Rachel Krentzman

This unique program, Yoga for Safe Spinal Health, is designed for
certified Yoga instructors and will be offered in an intensive format,
covering two sections:

• Lower Back, Pelvis and Hips
• Upper Back, Neck and Shoulders

Students receive a certificate of completion after each section. The
full "Yoga for a Happy Back" Certification will be awarded when students
complete both sections and a case study project, a total of 100 hours
of training for 70 contact hours of credit.

Prerequisite: 200-hour Yoga teacher training

When:

• 10-Day Immersion:  August 13-22, 2015

 Schedule:

• 10am - 5pm daily.  

Tuition:


$1,525 - early bird by April 1, 2015

$1,595 - early bird by July 1, 2015

$1,675 thereafter

*Monthly Payment Plans are available by request

$150 non-refundable deposit required to reserve a space

Space is limited


Cancellations/Refund Policy:

Refunds available less $100 non-refundable deposit 2 weeks before the
course. After that, credit can be applied towards any future course.

Blossoming Yogini: Teacher Spotlight, Stacey Filice

Here is my typical Bio with some other fun facts be

low:

Stacey Filice RYT200

has been practicing yoga since 2005. She initially be

gan practicing as a means to

explore another workout opportunity and to achieve w

eight loss goals. While she loved the physical aspect o

f

yoga she immediately recognized the mental benefits an

d knew yoga was something she needed in her life.

She was building her corporate career and never felt

able to shut her mind off, but once she was in a yoga

class she realized that her mind quieted due to the int

ensity of the physical asana practice. Overtime, she

came to understand that yoga is a mirror reflecting l

ife off the mat - if the mind is unfocused, if the b

reath is

uneven and the body can't find stability, there is a

n imbalance in one's life and something needs to cha

nge. In

2011, she spent at a week a health spa to recover from

a very stressful corporate work experience.

Throughout her stay, she kept noticing the various fit

ness and yoga instructors walking around the property

going from class to class and she kept thinking they al

l looked so happy and had the most amazing life! Thi

s

experience planted the seed of change and in 2013, af

ter admitting her life was completely out of balance,

she

left her stressful corporate career to refocus her life

and share yoga with others through teaching. She is

passionate about helping individuals understand that

yoga truly is for everybody! Stacey's classes are

intended to meet all levels of physical ability. She

offers a challenging yet nurturing flow that focuses

on

alignment, use of the breath and connecting the mind

and body. You will leave her class feeling that you

not

only gained strength, but also a sense of calm.

Stacey completed her 200-hr Teacher Training with Ger

hard Gessner at Prana Yoga e also

completed the Restorative Healing & Yin Yoga Trainin

g Level I & Level II with Debora Wayne. She is curr

ently

completing her 300hr teacher training with Sara Deaki

n as hent

*Stacey Filice RYT200* has been practicing yoga since 2005.  She initially began practicing as a means to explore another workout opportunity and to achieve weight loss goals.  While she loved the physical aspect of yoga she immediately recognized the mental benefits and knew yoga was something she needed in her life. She was building her corporate career and never felt able to shut her mind off, but once she was in a yoga class she realized that her mind quieted due to the intensity of the physical asana practice.  Overtime, she came to understand that yoga is a mirror reflecting life off the mat - if the mind is unfocused, if the breath is uneven and the body can't find stability, there is an imbalance in one's life and something needs to change.  In 2011, she spent at a week at a health spa to recover from a very stressful corporate work experience.  Throughout her stay, she kept noticing the various fitness and yoga instructors walking around the property going from class to class and she kept thinking they all looked so happy and had the most amazing life!  This experience planted the seed of change and in 2013, after admitting her life was completely out of balance, she left her stressful corporate career to refocus her life and share yoga with others through teaching.  She is passionate about helping individuals understand that yoga truly is for everybody!  Stacey's classes are intended to meet all levels of physical ability.  She offers a challenging yet nurturing flow that focuses on alignment, use of the breath and connecting the mind and body.  You will leave her class feeling that you not only gained strength, but also a sense of calm.

Stacey is a graduate of Prana Yoga's 200-hr Teacher Training with  Gerhard Gessner, and also completed the Restorative Healing & Yin Yoga Training Level I & Level II with Debora Wayne. She is currently taking her Yoga teaching credentials to the next level and is enrolled in the Professional 300-hr Yogaworks Teacher Training at Prana, mentoring with Sara Deakin.

Fun facts:

She loves to travel internationally and take pictures of her feet in different locations around the world to “prove” she was there.

She loves to cook and entertain.

Savasana used to be one of the most difficult yoga asanas for her since it required her to let go – but now she happily enjoys her Savasana.

Stacey teaches a weekly 1-hour Hatha Flow class on Wednesdays at 4:15. Mention this blog post and check out her class this week as our guest! Prenatal Welcome! 

Please come check out this Blossoming Yogini... We are thrilled to have her as a teacher. 

Stacey Filice RYT200

has been practicing yoga since 2005. She initially be

gan practicing as a means to

explore another workout opportunity and to achieve w

eight loss goals. While she loved the physical aspect o

f

yoga she immediately recognized the mental benefits an

d knew yoga was something she needed in her life.

She was building her corporate career and never felt

able to shut her mind off, but once she was in a yoga

class she realized that her mind quieted due to the int

ensity of the physical asana practice. Overtime, she

came to understand that yoga is a mirror reflecting l

ife off the mat - if the mind is unfocused, if the b

reath is

uneven and the body can't find stability, there is a

n imbalance in one's life and something needs to cha

nge. In

2011, she spent at a week a health spa to recover from

a very stressful corporate work experience.

Throughout her stay, she kept noticing the various fit

ness and yoga instructors walking around the property

going from class to class and she kept thinking they al

l looked so happy and had the most amazing life! Thi

s

experience planted the seed of change and in 2013, af

ter admitting her life was completely out of balance,

she

left her stressful corporate career to refocus her life

and share yoga with others through teaching. She is

passionate about helping individuals understand that

yoga truly is for everybody! Stacey's classes are

in,tended to meet all levels of physicales

on

ali,gnment, use of the breath and connecting the mind

and body. You will leave her class feeling that you

not

only gained strength, but also a sense of calm.

Stacey completed her 200-hr Teacher Training with Geressner at e also

completed the Restorative Healing & Yin Yoga Trainin

g Level I & Level II with Debora Wayne. She is curr

ently

completing her 300hr teacher training with Sara Deaki

n as her mentor.

With Open Hips and an Open(ing) Heart- PYTT Graduate and Traveling Yogini

Stacey is one divine being that came into the PYC community. She found great joy in the program and was incredibly grateful for the knowledge and experience gained. She graduated from the Yoga Teacher Training program this past summer. Yoga is one of her loves, but now she is currently back traveling the world where her heart belongs as well.

 Here she writes about an amazing experience she had with heart openers in Teacher Training...

I’m excited to announce that I just completed yoga teacher training with the lovely people pictured here. Prana Yoga of La Jolla proved to be a phenomenal place to learn and I am incredibly grateful for the knowledge, insight, and experience gained.

On one of our last days together, we worked on heart openers (aka back bends).
For those of you who read the term heart opener with raised eyebrows, there is an anatomical reason for talking about back bends as such. When we place emphasis on creating expansion through the chest, we tend to create a greater and higher arch in our back, taking the pressure off of our lumbar (lower) spine. People often dump into this area when they jump into a back bend; thus, the visual of a ‘heart opener’ is a movement toward a safer and healthier practice.

In our workshop, we learned this and a variety of tools to support people in protecting their spines while finding deep bends (or not so deep depending on the day, the person, and the body). After receiving all of the instructions on alignment and verbal cues to get into the postures, we spent time practicing adjustments on one another. When working on urdva dhanurasana, wheel pose, my partner placed his hand between my shoulder blades and gently lifted in and up. My reaction was immediate. Before I even processed what was happening, I exclaimed, “I don’t like that!”

Concerned that he moved my body out of alignment, he withdrew his hand quickly and asked, “did I hurt you?”

Coming out of the pose, I thought about it. “No.” I replied. “I just didn’t like it.”

Eager to learn, he pressed. “Okay… what did you feel in your body?”

I closed my eyes to consider the question. With dismay, it hit me just as suddenly as my reaction had: it opened my heart.

In asana- the physical practice of yoga- we recognize that we store memories, emotions, and experiences in our bodies. Hip openers are where this is most frequently realized, as we hold suppressed or unaddressed emotions in our pelvic area. This energy can resurface as we lean into lizard’s pose or breathe through pigeon. It is quite common for people to experience intense feelings after a class with several hip openers, or even one hip-opening posture that was particularly powerful that day.

When we do body work, there are mental and emotional processes happening which allow for breakthroughs to occur on all of these levels. We are literally able to release past trauma and emotional experiences through physical movement and alignment with our breath and life force. With three weeks of daily yoga, I am continually surfacing new insights and emotions- and my hips flexors are subsequently finding more and more flexibility.

Just as the hips invite emotions to resurface, heart openers bring vulnerability and trust.
Enter my visceral reaction to my partner’s adjustment. This moment forces me to look at the extent to which I am resistant to vulnerability. With his adjustment, I experienced the loss of my usual protection: shoulders hunched over my chest creating a cloak that veils my heart from the world’s touch.

The next day in an asana class, we were invited to hold camel pose (an intense heart and hip opener) for an extended period of time. My sympathetic nervous system went crazy as my flight response kicked in urging me to avoid such openness. Instead I took long, deep breathes. I closed my eyes. I visualized the space just behind my heart, and I crawled inside.

I found a little girl there. I told her she was beautiful. Worth loving. Strong.
You see, what prevents me from leaning into vulnerability is not only my fear of pain. It is my lack of belief in the beauty of the unfiltered me. When I see the power and divinity within, I cannot help but share her. It is when this belief dwindles and my relationship to self suffers that I close myself off to others.

It seems like no coincidence that these are my current lessons when I have not blogged for four months and my last post was an emotionally raw poem exploring relational loss. Peeling back the layers of insulation I’ve carefully woven, I returned to that heart-space after class. I reminded the little girl that she has a powerful voice that should be heard.

She smiled. The brightness in her radiated outward, luminous and warm. Body heated and chest still open, I decided to write. About open hips and open hearts… or at least the journey toward them.


Prana YTT graduate Stacey Williams is joining her passion for yoga with her love of travel and the pursuit of social justice. As an international educator, she takes groups of students around the world to explore development and social change on global gap year programs with Thinking Beyond Borders. Stacey believes that the world won't change unless we as individuals are able to; it is this transformational process to which she devotes her life and work. Just having completed the RYT 200-hour training, Stacey sees yoga as a powerful vehicle for cultivating awareness and values-congruence. With this, she is delighted to bring asana classes, pranayama training, and yoga philosophy to her students. She just began an eight-month journey with a group that is beginning their adventure in rural Ecuador. To follow her travels and hear her reflections on teaching and learning, you can check out her blog here.  www.staceystravels.com