On a Lifelong Yoga Bender: 10 backbends

Back to basics. Ten done.

Why?

For five years I had a solid yoga practice. I was able to practice 5-6 times per week. Then I started graduate school. Last semester, the commuting (driving 9 hours per week), plus reading plus writing plus working meant that I was spending the majority of my time slumped forward. And not practicing yoga. And my back suffered for it.

Doing 10 backbends a day really helps. I'm also able to practice yoga a bit more this semester, and I am amazed at how quickly the aches are fixing themselves. I said it for years without really understanding what it meant, but backbends do heal the spine.

Free your spine and the rest will follow

So if you want to try backbending from scratch and you've already got a moderate standing backbend process, here's what I recommend. If you've got any injuries or if you're just starting, refer to Backbending for beginners.

If your goal is to do a standing backbend, plan to spend a few months prepping. The best thing to do is start on the floor and push up into bridge. This will help build upper back strength and flexibility and get you used to being upside down. Do this ten times a day or after class.

When that starts to feel solid, the next step is to do the same thing, only lift your heels up, walk your feet in towards your hands, and then lower your heels down for a tighter, closer backbend. Always use your eyes to look back. Start looking for your heels. Really push through your shoulders. One teacher had me put a block between my knees while backbending to build more inner thigh strength.

Notice if your feet are ducked, i.e. pointing out. Try to keep your feet parallel.

After a few week (or months), when you can consistently see your heels and feel strong pushing up from the floor, it may be time to move to the wall.

Stand a few feet from the wall with your back to the wall. Arms overhead, start bending backward and reach for the wall. If you or the wall are sweaty or slippery, be extra careful. Start walking your hands down the wall. Only go as far as you can go, no further. Even if you don't make it all the way down the wall the first few (or hundred) times. It's important not to go crashing down on your head.

Eventually you'll be able to walk your hands all the way down the wall, and back up again. You can always come out of the backbend by laying down. The more you practice this, the less you will need the wall. Now it's time to get a spotter.

On a Lifelong Yoga Bender

30 January 2012

10 backbends

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