How to gently backbend

Backbends are an essential part of a yoga practice, yet we often skip over them. Why? It can be difficult to open the chest because of postural tendencies. Yet these tendencies are a very good reason why it’s important to incorporate backbends.

Keep reading to learn

• Benefits of backbending

• Why backbends can be difficult

• How to prep the body for backbends

Benefits of backbends

Backbends have many benefits, including

• Opening the chest and shoulders

• Lengthening the abdominals

• Stretching the muscles on the thigh and front of your hip (quadriceps and hip flexors)

• Strengthening the back muscles

• A countermeasure to slumping/poor posture

• Can be stimulating or energizing to your nervous system

But, there are definitely times when you want to avoid strong backbends

• Backbends can be energizing to the nervous system, so you want to avoid strong ones in the evenings since they can affect your sleep.

• Unmanaged high blood pressure or other heart conditions *

• During pregnancy – no need to stretch and compress those abdominals

• Any spinal injury! *

* Best to check with your doctor before practicing strong backbends.

Why can backbends be so challenging?

We live in a “sitting culture”. Think about when you sit….your torso is at about a 90-degree position to your thighs. Why does this matter?

In a sitting position

• your hip flexors (a group of muscles near the top of your thighs) are held in a shortened position.

• your hamstrings are held in a stretched position.

• your pelvis may not be in an optimal position

• your chest may cave in, rounding the shoulders.

It’s no big deal if you sit for a short while and then move your body. The problem develops when this position is held for many hours every single day. Your body is amazing at adapting. In this case, the muscles being held in either a shortened or lengthened position adapt to that position.

Let’s add to that sitting at a desk on a computer or driving a lot where your arms are in front of your body. How does this affect us?

• Your shoulders start rounding

• Your chest drops

• Your abdominals are held in a shortened position, which pulls down on your front ribs

• Sometimes your shoulders creep up toward your ears

• Your head is in front of your spine (a forward head alone has its own implications on the body)

• Back muscles weaken or stiffen

When this position is held for many hours every single day your body, again, adapts. The front of your body shortens.

Let’s face it, generally speaking, we have crappy posture.

Crappy posture makes it difficult to backbend.

What can you do?

You prep the body. You slowly open the chest and the front side of the body while strengthening the muscles on the back of the body.

This can take time. But it’s worth it.

Not because the goal is to do a full-out backbend, such as Urdhva Dhanurasana. Because keeping our spine healthy, the front of the body open, and the muscle on the back of our body strong leads to better posture.

I also believe it leads to a better balance of the mind, body, and spirit.

How to prep for backbends

It doesn’t matter if you ever do the strong backbends. Prepping for them can do your body wonders. My suggestions below will focus on opening the front of the body and strengthening the back of the body.

Passive backbend

1. Roll up a blanket or towel.

2. Lie on the roll so the roll is across your upper back, just under your armpits. The roll is on an area of the upper back that often is ignored and can round.

3. You can decrease your roll if it’s too much.

4. Don’t let your chin point to the sky. If it does this, support the head with a block, another towel/blanket, or book.

5. Keep the knees bent.

6. Arms are out to either side.

7. Breathe here for 3-5 minutes. ( I don’t suggest you stay here long enough to fall asleep, you will shock your body)

8. To get out of this, roll to the side.

Shalabhasana

You will strengthen the muscles on the back of the body.

1. Come down to your belly. Rest your forehead on the ground.

2. Bring your arms alongside your body so your palms are touching your thighs.

3. First lift your shoulders toward to sky so your shoulder blades are on your back.

4. Gently press your pubic bone into the mat or reach your tailbone toward your heels. (2 different cues to do the same thing – keep the pelvis stable)

5. Maintain that as you inhale and slightly lift your head, shoulder, and chest. Arms can lift or stay down.

6. If your arms lift, reach them toward your heels

7. Now lift your legs, keeping the knees pointing down

8. Breathe here for 10 breaths.

Lunge

Lunges help to lengthen the hip flexors.

1. From standing step left foot back and lower the knee down.

2. The front knee is bent so the shin is straight up and down.

3. The back knee is under the hip or just behind it.

4. Breathe 10 breaths here.

5. Repeat on the other side.

   Optional: Pick up the back knee so you’re on the ball of that foot.

Don’t avoid backbends, they have a lot of benefits. You can slowly open the front of the body. No need to jump into a strong full-on backbend!

Try out the suggestions above and comment below on how it goes!

If you’d like to improve your balance then check out this article!