Back bends are one of the most beneficial types of yoga poses, as they help with ailments of both the body and mind. For new students, they can seem a bit daunting, and it is normal to feel slightly anxious while doing a backbend. This is because backbends teach the mind to trust and let go of fears, helping with anxiety, stress and depression. Physically, backbends are great for opening up the front of the body, improving spine strength and helping with cardiovascular problems. Backbends should be done carefully and at your own pace – keep practicing and you will be amazed by your progress!
Benefits:
-helps with mental issues
-improves spine strength and flexibility
-helps with lower back pain
-increases strength through core and back
-builds glute muscles
-opens the front of the body
-improves cardiovascular and respiratory system
Common mistakes:
-not engaging through the core, glutes or legs
-trying to go too far without practice – take it slow!
-not using hand placement on lower back option (if back problems are present)
Instructions:
Starting in mountain pose with the feet together, take an inhale and lengthen through the body. Engage through the legs, glutes and core. OPTION: Place hands on the lower back for support, finger tips pointing downwards. Do this especially if you have any back issues or you are new to backbends.
On an exhale, press the hips forward while engaging the glutes. Lift through the chest while engaging through the core and look up towards the ceiling. OPTION: stay here if this is where you feel comfortable
One the next exhale, push the hips further forward and still lifting through the chest look further back with the gaze, aiming to see behind you. Come only as far as you feel comfortable and you can breathe normally. Stretch your fingertips as far as you can in the same direction as your gaze.
Hold the pose for 5 slow breaths to begin with, increasing with each practice.
To release, on an inhale engage through the legs, glutes and core and pull the torso up with control, head the last to come up. On an exhale release the hands to the side and counteract with a forward fold.
Enjoy a clearer mind, less stress and a very happy and flexi spine!
Namaste!