Make sure to convey the same information and key points about easing low back pain in yoga through adjusting your stance and finding a safe hip-distance apart position.
Here is the rewritten version:
Published May 31, 2022 08:57AM
You’ve likely heard yoga instructors instructing you to “bring your big toes together” in standing poses so many times that you automatically assume that position without thinking about how it feels in your body. And if you’re a yoga teacher, you were probably taught that this cue is traditional and correct.
However, if you or your students are experiencing pain, strain, or discomfort in the lower back during or after yoga, following this instruction can actually cause more harm, especially if you’re new to yoga and working on building your strength, balance, and posture.
The one cue you need to know to alleviate low back pain in yoga
There are numerous reasons for lower back issues, including muscle strain, tight hip flexors, sacroiliac joint issues, poor posture, spinal misalignment, herniated discs, and other physical conditions. Each issue requires attention. Follow your doctor’s advice, but also be mindful of your body and make specific adjustments to your yoga practice.
There is a simple adjustment that can often help alleviate—or at least not worsen—lower back pain and provide some relief: Try positioning your feet hip-distance apart.
In common poses like Tadasana (Mountain Pose) and Utkatasana (Chair Pose), standing with your big toes touching can make it difficult to distribute weight evenly to support the lower back. Without constant body awareness and mindful attention, the pelvis and spine can become misaligned as your body tries to compensate.
Standing with your feet slightly wider, with the hip bones aligned over the ankle bones, can make it easier for your entire structure to resist gravity. With improved posture, you can more effectively balance the weight between your feet and engage your core in a way that supports a neutral spine. This can help you develop postural awareness to address spinal misalignments like lordosis (an anterior pelvic tilt) that can lead to additional strain on the lower back over time.
Adjusting your stance won’t solve your pain, but it may prevent you from exacerbating it during your practice.
How to find a safe stance if you experience lower back pain
Understanding what “hip-distance apart” means for your body may sound simple. The first few times you separate your feet in these poses, take a moment to explore what brings you stability and relief.
1. Align your feet with your hip points
Focus on your hip “points,” or anterior superior iliac spine of the pelvis (ASIS), which are the bony protrusions on the front of your hips. If you draw a line straight down from these two points, it should align with the midpoint of each of your ankles.
2. Utilize a block
If you have a block, keep it nearby and place it between your feet. If you find that the block doesn’t match your hip distance, set it aside but keep it in view as a reminder to adjust your feet so your big toes aren’t touching.
About our contributor
Jenny Clise has been teaching yoga since 2012. Her classes draw inspiration from various yoga styles, with a preference for alignment-based flows. An enthusiastic traveler, she leads retreats worldwide. Jenny is also the author of the yoga e-book BLOCKASANAS. For more information about Jenny, her classes, or upcoming events, visit JennyClise.com or follow her on Instagram @jennyclise.
Please rewrite the following sentence so it is clearer:
“The experiment’s results were not consistent with the initial hypothesis.”
Rewritten: The results of the experiment did not align with the hypothesis that was proposed at the beginning.