The Backbends Asana Lab recording will be available soon, on YouTube via our Asana Labs playlist.

 

OTHER RESOURCES:

• Review the backbends section in your Mark Stephens Book.
• Review the backbend postures in your Yoga Toolbox

Back bends, or "heart openers," are powerful postures that stretch and strengthen the spine, open the chest, and energize the body. They play a crucial role in yoga practice by improving spinal flexibility, enhancing posture, promoting vitality, and stimulating the nervous system. 

 

Common Misalignments and Corrections

• Lower Back Compression: Avoid excessive compression in the lower back, which can lead to discomfort and injury.
  • Correction: Engage the core muscles and lengthen through the spine to distribute the backbend evenly along the entire spine. Use cues like “lift through your chest” and “engage your glutes gently.”
• Shoulder and Neck Tension: Prevent shoulders from hunching up towards the ears and neck from straining.
  • Correction: Roll the shoulders back and down, broadening across the collarbones. Keep the neck long and relaxed, looking forward or slightly upward.
• Pelvic Alignment: Ensure the pelvis is in a neutral position to avoid overarching the lower back.
  • Correction: Engage the lower abdominal muscles and tuck the tailbone slightly to protect the lower back. Instruct students to press evenly through the feet in poses like Bridge Pose.
    
     

Safety Considerations

• Warm-Up: Include a thorough warm-up to prepare the spine, shoulders, and hip flexors for back bending. Gentle movements like Cat-Cow stretches, Sphinx Pose, and low lunges can help increase flexibility and blood flow.
• Personal Limitations: Encourage students to listen to their bodies and respect their limits. Avoid pushing too deeply into the backbend, which can cause strain or injury.
  • Tip: Remind students that it’s okay to modify poses and use props. Emphasize the importance of gradual progression rather than forcing the bend.
• Props and Support: Use props like blocks, straps, and bolsters to support the body and enhance alignment. This can make back bends more accessible and safe for all students.
  • Tip: In Camel Pose (Ustrasana), place blocks next to the feet to support the hands if reaching the heels is challenging.
    
     

Integrating Back Bends into Practice

• Flow and Transition: Use back bends in Vinyasa sequences to create a dynamic flow that builds heat and opens the front body. Transition smoothly between poses to maintain fluidity and balance.
  • Tip: Transition from Downward-Facing Dog (Adho Mukha Svanasana) into Upward-Facing Dog (Urdhva Mukha Svanasana) to integrate dynamic movement with back bending.
• Holding Poses: In slower styles like Hatha, hold back bends for several breaths to allow the muscles and connective tissues to release and lengthen. This promotes flexibility and relaxation.
  • Tip: Encourage students to hold poses like Bridge Pose (Setu Bandhasana) for 5-10 breaths, focusing on steady, even breathing to deepen the stretch.
• Mindful Practice: Use back bends to cultivate mindfulness and body awareness. Encourage students to focus on their breath and the sensations in their spine and chest, fostering a sense of openness and energy.
  • Tip: Guide students through a body scan or breath awareness meditation while in poses like Sphinx Pose (Salamba Bhujangasana) to enhance the mind-body connection.
    
     

Breath During a Back Bend

• Inhale: Lengthen through the spine and lift the chest, creating space in the vertebrae. This prepares the body for a deeper, more effective backbend.
• Exhale: Deepen the backbend, using the breath to facilitate a gentle and mindful opening. Exhaling allows the body to release tension and move deeper into the pose without forcing.
• Steady Breath: Maintain a steady, even breath throughout the backbend to support the nervous system and promote relaxation. Avoid holding the breath, which can create tension and limit the effectiveness of the pose.