For example, after practising three rounds of Camel Pose move into Hero Pose for a few breaths before finding a relaxed Child’s Pose. If you do a backbend-themed yoga class or sequence, close your practice with gentle twists and forward bends. Unlike many other asanas which love an immediate counterpose, with backbends, counteracting with a forward bend can place too much stress on the spine. Engage your inner thighs and transverse abdominals to avoid an extended anterior pelvic tilt. When moving into backbends, always lengthen through the spine and gently draw your tailbone towards your legs. When we backbend in this region, it compresses the vertebrae and essentially weakens our spine – and can also result in that uncomfortable pinching sensation. This part of our spine has a natural backbend curve. Most backbends get stuck in the lower back, the lumbar spine. Holding Spinx Pose for a few deep breaths, taking Bridge Pose – supported if needed – and Locust will help prep for deeper backbends, strengthening the back of the torso, legs, and arms.
Backbend yoga sequence full#
It may sound obvious but we can’t expect to move into the full expression of wheel or Urdhva Dhanurasana – or even upward facing dog – without first stretching out the abdomen, hips and chest.īegin a backbending sequence with gentle openings such as moving from Child’s Pose or Balasana to tabletop position and then Cat // Cow before a few rounds of Sun Salutations with slow graduating cobras. While there are tons of benefits to backbending asanas, when they’re not practised carefully, they can lead to pain or injury, or a tendency to miss them in class – which is especially remiss to your yoga practice if you’re seated in front of a computer all day. Increase oxygen levels + open the body to diaphragmatic breathing.Improve posture + spine flexibility and mobility.The benefits of backbends in yogaīackbending opens our heart chakra and the postures work to build our courage and stamina, and give us a burst of energy. With a few exceptions, students either pepper their practice with as many as possible or skip them in anticipation of the inevitable discomfort.
An essential practice in yoga and one of the most divisive.
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