Backbends can be invigorating and freeing. They can also be intense and intimidating. This progression leads the body gradually deeper into the arch of backbends while establishing a pattern of supportive technique so that they can be an exciting and safe experience on your mat. It is essential to maintain a steady breath while working with backbends. This will help to regulate the intensity in the nervous system and give you signals as to when you may be doing too much. If the breath becomes strained, ease up.
Through this back-bending sequence, we cultivate awareness of movement in the upper back, lower back, and hips as well as how the legs participate. In each posture, bring attention to the support from the front body, drawing the low belly muscles back towards the spine and allowing space as you bend. Practice this sequence and watch back bending become one of your favourite experiences on the yoga mat.
1. Kneeled Breathing (modification)
Knees together, sit on your heels. Hands rest on your legs. Eyes gently closed. Breathe through the nose, evenly, freely, deeply. Check-in, establish the pace and rhythm of your breath. Modify: If necessary, use a prop to lift the seat to ease the pressure through the knees and ankles.
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September 2020
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