Many people who practice yoga may find that when they sit on the mat, their backs cannot maintain a straight posture, always in a bent-over arched posture. If you force yourself to straighten your back, you will feel very tired and uncomfortable. This is why? Today, let's chat about why in the yoga sitting posture, your back doesn't straighten, it's always bent and arched.

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Reasons for not being able to sit straight

People who often share my articles understand that the approach to problem-solving is more important than the solution. Learning the approach can solve a category of problems, and learning the method can only solve one problem. I will write out the approach, and we all follow my approach to find the solution method.

First, when you bend over and arch your back, the problem is not in the vertebrae and spine, but in the pelvis. Because the pelvis is the base of the vertebrae, any tilt of the base will cause the above spine to follow it.

Let's take a look at how when sitting, the state of the pelvis affects the vertebrae and spine?

From the picture can be seen

• When the pelvis is upright, the vertebrae are in a normal state, and the spine and back are in a normal state.
• When the pelvis is tilted forward, the curve will increase, and the lower back will appear arched.
• When the pelvis is tilted backward, the curve decreases, and the back will appear arched.

Now we know that the reason for appearing arched back is because the pelvis is tilted backward.

Why does the pelvis tilt backward? Let's continue to look.

Originally, when sitting, you should press your pelvis down on the mat, keep the pelvis upright, and the center of gravity should be on the hips, more accurately on the position of the sitting bones. What causes the pelvis to tilt backward? The main reasons are two: the flexibility of the back of the legs is not enough, pulling the pelvis backward; and the lack of strength of the muscles on the side of the front of the body doesn't have the strength to pull the pelvis back, so the pelvis tilts backward.

At this point, you can also think about it. If your back of the legs is very flexible, but the front side is not strong, what will happen? It's not the pelvis is upright or tilted forward, but the pelvis is unstable

So,The fundamental reason for bending and arching your back when sitting is: 1, the flexibility of the back of the legs is insufficient, 2, the muscles on the side of the front of the body is insufficient.Aren't these two conditions familiar to you all?

Yes, in Downward-Facing Dog, the arched back cannot touch the heels; in Standing Forward Bend and Seated Forward Bend, you can't reach your hands to the toes; in Child's Pose, the chest doesn't touch the ground… These problems that make many yogis very frustrated are all caused by these two reasons.Ultimately, it's a matter of not enough forward bending ability, and all forward bending postures are affected.

Let's take a look at the solution.

1, adjust the pelvis to be upright within your ability

a, lying on your back, lift your legs

increase the flexibility of the back of the legs.This is the safest and most effective way to increase the flexibility of the back of the legs

lying on your back on the mat, legs straight, lift your right foot up to your head, stretch the leg with a strap wrapped around the heel, hands holding the strap to pull the leg towards the headexhale, slightly backbend, lift your feet up, small legs parallel to the ground, hands reach out in front, palms facing each other

hold for about 30 seconds, and repeat

exercise for about 5 minutes each timeb, Boat Poseincrease the strength of the muscles on the side of the front of the bodysit on the mat, knees bent, feet flat on the ground, hands out to the sides of the body

inhale, slightly backbend, lift your feet up, abdomen tight, hands reaching out in front, palms facing each other

exhale, tighten your core and pull your legs straighttry to hold it for as long as possible

We've introduced Boat Pose many times, it's one of the best exercises to increase core strength and hip flexor strength

do this exercise for less than 10 minutes each time, and you can greatly increase the hip flexor strength in about 10 days, not only solving the problem of bending and arching your back, but also making it easier to advance in all forward bending postures!So, not being able to sit straight is a manifestation of weak hip flexor strength! To solve it fundamentally, you need to increase the flexibility of the back of the legs and the strength of the core muscles!

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