TheHotYogaDoctor

Posted by beauxx

Great technology this forum, software and all.

When the situp is performed when is the proper time to forcefully exhale twice? at the end of the situp or after coming up to vertical—also should one move up into the situp slowly or quickly?

Thx,

BL

Hello again BL

The exhales in Sit-Up serve good purpose. There is of course the cleansing effect of the forced breath. Your first exhale is functionally the most important. It is the one that helps you bring yourself off the floor to vertical: your “L-sit” position. It helps bolster support to your lower spine to get you up off the floor safely.

Because your abdomen is largely fluid filled you need to brace everything otherwise it is as if you have a whole lot of fluid sloshing around in there. When you ‘suck in your stomach’ there is hydraulic pressure of the organs against the lower back muscles etc (and you get some control over the effects in this area). The organs ‘sit’ firmly against these structures and lend ‘strength’. This a part of what we mean when we talk about your core muscles. Core muscles are more than that as they include more than just those muscles that ‘suck in your stomach’.

It takes training to involve those deeper core muscles - to activate the muscles around your perineum. Many people do that automatically or develop them to some extent through their Bikram Yoga practice. Perhaps the subject of another topic!

The second exhale happens from “L-sit” to the forward sitting position as you extend your lower spine and sit forward (with a straight back!).

As far as speed is concerned. You will probably find that when you break the movement up into 2 distinct parts your Sit-Up will be a little slower and more deliberate (safer, more beneficial and more enjoyable too). Those who fling themselves up bypass “L-sit” and use different muscles. Their Sit-Up is quicker, they have less support for their lower spine (less safe) and the double exhale occurs at non-specific points. Enjoy slowing it down a bit, reach up to the ceiling as you finish your first exhale.

Kind regards
Gabrielle

Posted by beauxx

Thanx Gabrielle for the comprehensive response. Last question regarding
the situp—at the end of the situp is bouncing your upper body twice with your hands on
your ankles required as you come down and if so does the last exhalation occurr during this?

Namaste

BL

Hello BL

You are welcome!

I don’t recommend bouncing your body at all. With 2 exhale breaths I recommend 2 coordinated body movements. The first to L-sit for vital core strength and lower back support, the second to grab the feet (fingers over the top of the toes contacting at the balls of the feet) with palms toward the floor. Keep your back straight and in doing so you may need to bend up your knees at the last moment as your grab your feet to preserve your nice long straight back. After all, you want to take every opportunity in class to counter the forward bends of your ‘outside’ life. Chin up look forward and feel that incredible stretch in your lower back as you lift your chest up against your straight arms. (Arms only bend if you have straight legs and back and is often seen in very flexible students.)

What I am telling you is sometimes a little contentious, challenged by a few Bikram teachers. The sit-up used to be taught in the way that I mention. And somehow the technique seems to have devolved into a less safe form where students are seen to fling themselves up off the floor without control.

Namaste
Gabrielle

Posted by beauxx

Thanx again Gabrielle for the clear answers.

During the end of the situp the fingers are placed over the toes and slide down to touch the
balls of the feet—without bending the toes?

The perineum appears to be the center of the body, a place where we are held together so to speak, could you briefly comment on this part of the body and its functional importance to our yoga practice.

Lastly, to involve the deeper core muscles around the perineum—will this happen naturally by sucking in the stomach and or doing the poses or are there other movements that can promote this without making things too complicated.

Namaste,
BL

Sure BL

Flex the toes back toward the face. Pull the toes back, push the heels forward, use straight arms (or bent to bring the body forward only when back is straight and legs completely locked out). With the chest lifted and the arms’ pull, you will have this beautiful traction you can feel opening up the body.

PS remember to bend up the legs if your back starts to round.

Would it be OK to pose the perineum question in an FAQ or similar area?

Namaste
Gabrielle

Posted by beauxx

Please paste my questions regarding the perineum and core muscles
to the appropriate category—I can foresee that it will be
important to practice good file management with the amount
of information this site is generating—you may also delete
this mail if your like.

I think it is great that you are doing this Gabrielle—with
your webmaster partner silently behind the scenes overseeing
tech operations.

I have more questions to come, do not want to be too prolific,
may need to use a nom de plume—lol.

Namaste

BL

Wondering what you think about the position of the head at the end of the sit-up. The instructors at the studio I’ve been going to teach the class to place forehead on the knees at the end. I supposed this is to get constriction feeling in the throat and to round the spine. I don’t see this in your explanation….

Thanks

Jen

Hi Jen

I mentioned in passing how the head stays up a couple of posts back. I am copying and pasting it here for you

I recommend 2 coordinated body movements. The first to L-sit for vital core strength and lower back support, the second to grab the feet (fingers over the top of the toes contacting at the balls of the feet) with palms toward the floor. Keep your back straight and in doing so you may need to bend up your knees at the last moment as your grab your feet to preserve your nice long straight back. After all, you want to take every opportunity in class to counter the forward bends of your ‘outside’ life. Chin up look forward and feel that incredible stretch in your lower back as you lift your chest up against your straight arms. (Arms only bend if you have straight legs and back and is often seen in very flexible students.)

What I am telling you is sometimes a little contentious, challenged by a few Bikram teachers. The sit-up used to be taught in the way that I mention. And somehow the technique seems to have devolved into a less safe form where students are seen to fling themselves up off the floor without control.

I believe strongly that:
1) the series is designed to counter the ill-effects of our forward bending lives
2) that without making a strong distinction in the Sit-Up technique (ie L-sit first breath, straight back continues for second breath) that too many students end up risking back damage by flinging themselves up off the floor and bypassing L-sit.
3) coming forward from L-sit should have you ending up just as you SHOULD in the Intense Stretching pose at the end of class.
4) the chin should stay away from the chest, the back should not be rounded. This means that your forehead should not come to the knees.
5) it FEELS INFINITELY BETTER and EMPOWERING to do it in the way I describe above. You will feel STRONGER and you will feel your BACK OPEN UP.
6) a Sit-Up executed in the above way is great practice for Paschimottanasana (Intense Stretch).

The way I teach it is the way I was originally taught it many years ago. I don’t know why it is taught differently now. I just do what makes logical and practical sense. Too many students do Sit-Ups dangerously and I don’t want them to to do it around me! Call me selfish

Namaste
Gabrielle

In Bikrams new book the sit-up is taught differently.

Inhale and then do sit up, first exhale going down and then another exhale. Forehead to the knees.

Also, when looking at old pictures of Bikram, one can see many differences in poses than it is taught today.

So, it seems to be a lot of inconsistencies. Which makes things confusing, as Bikram says it is very important to try the right way.

Personally I follow Gabrielles recommendations, as it feels better and makes more sense. Maybe Bikram himself is not the best expert when it comes to anatomy and how to do poses safely. Or he learned his stuff before science discovered more about human anatomy? He is not aware of the Ayurvedic approach to exercice and beleive all sports are bad, just because he himself used convential training methods (which is bad for the body) and got hurt.

I recommend him and everyone else to read John Douillards book “Body, Mind and Sports”. It fits perfectly with Gabrielles approach to yoga.

BTW, why is this site not called Bikram Yoga Doctor?

I have been a little confused whenever I am instructed to do this sit up in class. Well, as far as the breathing goes…if that makes sense. What I have been doing is taking a breath before I sit up-holding it in until I am bent forward and then breathing out. However I feel like I have run out of breath and end up taking small breaths and exhaling whilst pulling into a forward bend. I realize I haven’t been sitting up with control either which I will try during my next class. I guess my question would be, am I suppose to breath out as I’m coming up into a sit up or hold my breath. Thanks for your help.
Namaste,
Babz

Hello Babz

Holding one’s breath in yoga is not generally the done thing! The only exception in the Bikram series is if you run out of inhale capability for your count of 6 in your Pranayama exercise before exhaling, or if you can’t exhale any more on your count of 6 before inhaling again.

What you are looking for is smooth continuous breathing. The breath depth will change from pose to pose.

So as you will read in my responses above you exhale AS you move to L-sit and then exhale again as you move through to your paschimottanasana style end to this non-yoga yoga pose! This is a safe way to guarantee (if you are fit for sit-ups in the first place) that you are creating the right conditions to protect your lower back. This is why you are usually asked to exhale twice.

Namaste
Gabrielle

Gabrielle - 13 March 2008 09:55 PM

5) it FEELS INFINITELY BETTER and EMPOWERING to do it in the way I describe above. You will feel STRONGER and you will feel your BACK OPEN UP.
6) a Sit-Up executed in the above way is great practice for Paschimottanasana (Intense Stretch).

The way I teach it is the way I was originally taught it many years ago. I don’t know why it is taught differently now. I just do what makes logical and practical sense. Too many students do Sit-Ups dangerously and I don’t want them to to do it around me! Call me selfish

Namaste
Gabrielle

OK—so this was the last unlock of this morning’s class.  And I can’t believe how much better I felt with the straight back.  A world of a difference!!!!