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Saving Your Back in Backbends

crookedcrowstudios

Backbends can be very rewarding postures because they increase opening in the entire body, they strengthen the entire spine while improving our posture.


Often backbends are not practiced properly causing pain or injury; potentially causing students to opt out of practicing them altogether. Here are some tips to keep in mind while practicing.


While "bending" we actually want to think about elongating and creating space rather than compression.


Often the trouble originates in our upper back, the thoracic region. First we need to extend this area, press slightly back into the legs and then begin to approach the pose. For example in baby cobra pose you press back into your palms, press back through the feet inhale as you begin to straighten the arms, draw the shoulders back to open the collar bones. This elongation in both directions will create space in the vertebrae, making the back bend feel more as it should and less "crunchy".


Before entering a backbend performing some poses that open up the hip flexors will also help. (think lunges) This will elongate the psoas and drop the pelvis into a neutral position.


As mentioned above; keep your shoulders open. If your shoulders are tight and pulling toward the chest it will be difficult to draw the collar bones back to help take stress out of your spine. (think of poses with reverse prayer for the hands or arms clasped behind the back)


Enter the pose on an inhale. The inhalation causes the rib cage to rise, moving the vertebrae away from each other and lengthening the spine.

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