A common cue you may hear in a yoga class is to “roll up to standing” as you move from a forward-folded position back to standing. But for those of us with athletic builds or aging bodies, there are better and safer ways to return to a standing position.
A couple of weeks ago, I posted about osteoporosis and yoga, and we looked at the poses and movements you might want to avoid if you have low bone density. In particular, forward folds should be avoided by anyone with osteopenia or osteoporosis. But even if your bones are healthy and you practice forward folds, you should still avoid rolling up.
Rolling up to a standing position creates disc compression and stresses the back of the pelvis and sacrum. Rolling up also requires the lumbar spine (five vertebrae, located between the ribcage and the pelvis) to support the entire upper body for the duration of the roll up, with very little support from the relaxed abdominal muscles.
Rolling up probably won’t result in acute, instant injury, but over time it can cause disc problems and pain. When your instructor cues the class to “roll up,” here’s what you should do instead:
In your forward-folded position, bend your knees, and slide your hands onto your thighs. Lengthen your spine. Keeping your knees bent, begin to ascend to standing, leading with your chest.
When I discussed this in a recent class, many of my students lamented the loss of rolling up because it feels like a pleasant way to stretch the muscles of the low back. There are safer and more effective ways to get that stretch. Look for future posts on that!