- Name the 5 basic principles of alignment that are incorporated into the work and briefly describe each.
Breath: The goal of the breathing is to relax unnecessary tension in the body and to encourage the engagement of the transversus abdominis on the exhale while maintaining engagement during the inhale. During exhalation the rib cage closes in and down while the spine flexes slightly, exhalation is encouraged when the spine is flexing. During inhalation the rib cage open out and up as the spine extends. Inhalation is encouraged when the spine goes into extension to help the abdominals to stabilize the spine. The breath is brought into the nose and exhaled through the mouth with slightly pursed lips which should help you to feel a deeper contraction of the abdominals.
Pelvic Placement: Emphasis of stabilization of the pelvis and lumbar spine in neutral or imprinted position. When you are supine neutral can be noticed by the triangle formed by the ASIS and the symphysis pubis being parallel to the mat. If the pubic bone is lower than the ASIS and anterior tilt results, if it is higher, a posterior pelvic tilt results.
Rib Cage Placement: To help keep the rib cage in good alignment you should be aware of maintaining the abdominal wall engagement and not popping the ribs when laying supine or allowing the rib cage to deviate forward when sitting with a neutral spine. Allow the ribs to soften with the exhale and feel the ribs closing towards each other while the lower front ribs slide down toward the pelvis. Emphasize breathing into the back and side ribs during exhalation. The rib cage can be stabilized against the movement of the arms by engaging the abdominals.
Scapular Movement and Stabilization: Stabilizing the scapulae on the rib cage should be done so you do not overwork the upper trapezius and other muscles around the neck and upper shoulders. Keep the feeling of gently sliding the scapulae down the back and in toward the spine in a V. A sense of width should be maintained across the front and back of the shoulder girdle. The shoulders should not round forward or squeeze together toward the spine. Stabilization of the scapulae should be established before the spine is flexed or extended off of the mat.
Head and Cervical Placement: The cervical spine should maintain its natural curve and the head should be balanced right above the shoulders when sitting in neutral. Cervical flexion should come from lengthening the back of the neck away from the shoulders and flexing the cranium on the first two vertebrae and not from jamming the chin down.
- Name the four layers of the abdominals. Which aid in respiration? Flexion of the spine? Stabilization of the neutral spine?
Rectus Abdominis, Transversus Abdominis, Internal Obliques, External Obliques are the four layer of abdominals. Rectus, and External and Internal Obliques flex the spine. Transversus aids in respiration and helps to compress the abdominal cavity to help support the spine in neutral.
- How does the breath relate to flexion and extension of the spine? What are some images that particularly relate to flexion and extension and or promote good breathing patterns?
An exhale is encouraged when the spine is flexing since the ribs naturally roll down and back during exhalation. Inhalation is encouraged when the spine is extending since the ribs usually lengthen up and out during inhalation. Inhaling gently through the nose and exhaling through pursed lips or as if exhaling through a straw, this will help to encourage an engagement of the transversus abdominis to support the lumbar spine.
