This hands-free version of Thread the Needle pose adds strengthening of your core muscles to the stretch of the deep buttocks muscles that you get from the classic pose. Those with vulnerable lower backs should watch the video through before deciding if it is right to try this version or do my early versions instead (see here).
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With your general population being 50+, is this "safe" to offer in a group class? I have recently done a 50+ training and it is advised to avoid flexion due to the possibility of osteo issues (that people may not even know they have since there are no real symptoms of osteopenia or osteoporosis until it is late stage).
I thank you for your feedback.
It really depends. You can certainly do the first and second variations I show, and then you have to decide if you feel it is safe to dynamically roll up and down or statically hold up. You will notice that I suggest a light touch of the lower back to the floor, so that although there is a very slight amount of flexion happening in the Lumbar spine, it may still be reasonable for may folks over 50. You could also start by creating a slight arch in the lumber area and maintain it though out the pose, thereby eliminating all flexion in the lumbar area. If you are worried about additional kyphosis and risk of osteoporotic fractures, skip the rolling up and down altogether. Hope that helps!