Are you hunched over while reading this? If the answer is
yes, you could probably benefit from backbends. People spend hours hunched over
computers, desks, and tables. Doing backbends opens the chest and front of the
body, which contradicts what you have done the entire day by bending forward
over your work.
Backbends usually elicit a distinct like or dislike response
from our bodies. I find it invigorating and rejuvenating, especially after the
pose has been completed and I can lay there feeling the aftereffects, but some people
hate backbends with a passion. Regardless as to whether you love or hate them; backbends
strengthen the back and increase spine mobility. They also have the capacity to
expand and stretch the chest, shoulders, abdomen, hips, and thighs.
Some Helpful Hints
Before I get into a couple of my favorite poses, there are a
few things that one should be mindful of when practicing backbends. Backbends
tend to lie in unfamiliar territory and should be practiced with patience. There
will generally be a lot of resistance from your body, as it is used to bending
forward all day. Practice backbends regularly to get your body accustomed to
the new position.
Practice
Sphinx Pose
or Cobra Pose
Both of these poses are good for beginners. Both strengthen
the spine and stretch the chest, lungs, shoulders, and abdomen, while stimulating
the abdominal organs. Cobra pose is also good for asthma and sciatica. When
doing these poses, focus on keeping an even arc from the top of your head to
your tailbone.
Locust Pose
Locust pose focuses on stretching the shoulders, chest,
belly, and thighs, while simultaneously strengthening the muscles of the spine,
buttocks, and the back of the arms and legs. It also improves posture and helps
relieve stress. Try bow pose
as a follow-up once locust pose becomes more familiar.
Camel Pose
This pose stretches the entire front of the body from the
ankles, thighs and groin to the abdomen, chest, and throat. At first it may be
necessary to tuck your toes under and elevate your heels to avoid strain in the
back or neck while trying to touch your feet. To increase the difficulty of the
pose, try performing with your legs together.
Other Poses: Upward
Bow/Wheel Pose and Cow Pose.
Resources:
http://www.yogaflavoredlife.com/styles-poses/backbend-bliss.html
http://www.yogajournal.com/basics/1717
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Re: Introduction to Yoga – Backbends
