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GO DEEP: BACKBENDS (2 Poses, 10 Minutes)
#3 of seven — The Secrets of Nutrition & Flexibility
Most yoga students HATE back bends, but desperately want to find out them. The reality is that the majority yoga teachers also HATE back bends, so often they do not teach them alright or fairly often.
My back bends want to be really pathetic — I mean REALLY pathetic.
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I visited class a day , asked my teachers for tips, but not much was happening. Fully wheel pose (urdhva danurasana), I could only get my head about an in. off the bottom, and even that almost killed me!
Sound familiar?
Why ARE BACKBENDS SO HARD?
Backbends shouldn’t really be called “backbends”, but instead “full body bends” because they involved such a lot quite just your back.
All on its own, your spine features a pretty impressive range of motion, but so as to try to to a deep backbend, all the muscles and connective tissues that support your spine got to be long and limber.
WHY CAN’T I BACKBEND DEEPLY?
There are a dozen reasons, honestly, but since I really like simplicity, let’s specialize in the 2 big areas where people often get stuck: the tops of the legs and therefore the shoulders.
WARNING!
The poses below are super powerful, intense, and potentially dangerous. Read carefully and practice consciously.
HANG MAN (a.k.a. whoa!)
This is the only, most-powerful shoulder opening stretch I’ve ever found. Follow the instructions below carefully.
1 — Lie on your belly on the ground
2 — Wiggle over to a wall
3 — Put the crown of your head against the wall (still lying on your belly)
4 — From here, don’t move your body forward or backward
5 — Reach your hands high onto the wall (your chest will lift up)
6 — Spread your hands apart like Down Dog, drop your head, relax
7 — If you do not feel anything, provides it a minute!
8 — If your hands slip down the wall, walk them up again and relax
9 — Stay here for 2–5 minutes TOTALLY RELAXED
Note: don’t move closer or further faraway from the wall… doing so stretches a special a part of your body.
RECLINING HERO (a.k.a. supta vajrasana)
Everyone I do know who has a powerful backbend swears by this posture. Be safe, but if possible, hold this one for an extended time.
1 — Kneel on the ground
2 — Knees together, feet apart, sit your bum down between your heals
3 — If it’s too intense at now, bring your feet together and sit on your heals (skip remaining steps)
4 — If your bum is on the ground comfortably, lean back
5 — Elbows first, lower your back and head to the ground
6 — Grab opposite elbows over your head
7 — Relax totally for 2–5 minutes
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Note: If it’s too intense to lie back and practice it sitting upright. Once you lie back, if your knees start screaming, backtrack and take it slow! People hurt their knees during this pose a day , so do not be a cowboy. Take some time and take it easy.
Thanks for reading!
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Keep practising,
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