Back bends can be intense and challenging, but they are useful for strengthening and aligning your spine. Back bends are also beneficial because they open the front of your body, particularly your chest, which can help improve your breathing. This chapter demonstrates back bends you can perform to keep your spine strong and supple. Make sure you always perform a forward bend after a back bend to release your lower back and return your spine to a neutral position.
Standing back bend
You can perform Standing Back Bend to open and stretch the front of your body. This pose also strengthens your abdominal muscles and back, with an emphasis on your lower back. You can perform Standing Back Bend to help you learn correct spinal alignment, which can alleviate problems with your spine.
Standing Back Bend is a good warm-up pose for other standing poses, such as Dancer Pose. This pose is also commonly performed as part of Sun Salutation.
As you hold the pose, do not allow your head to drop back or your lower back to arch too much. Instead, try to maintain length through your entire spine as you visualize the smooth and gentle curve of your back.
After performing Standing Back Bend, you should perform a standing forward bend, such as Rag Doll Pose, to stretch your spine in the opposite direction. You should use caution performing Standing Back Bend if you have problems with your neck or lower back.
- Begin in Mountain Pose.
- Inhale as you circle your arms out to each side and bring your palms together overhead. Your arms should be straight, but your elbows should not be locked.
- Relax your shoulders down away from your ears.
- Press your feet into the floor and extend through the crown of your head to lengthen your spine.
- Inhale as you press your hips forward and gently arch your upper body backward. Make sure you keep your head and neck in line with your spine.Your upper arms should stay beside your ears throughout the pose.
- Tilt your head to look up at the ceiling, keeping your neck long. Make sure you do not allow your head to drop back.
- Hold the pose for 5 to 30 seconds.
- To come out of the pose, inhale and lift your torso upright. Then exhale and bring your arms to your sides.
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