Backbends are the Yoga poses that extend and arch the Spine. generally, the aim is to reverse and counterpose Spine Flexion, and therefore rejuvenate the spine, one of the overall aim of Yoga practice. Keeping a healthy spine, is naturally desired because the spine hosts a vast majority of our nerve endings and can contribute to mobility and longevity of the whole body.
Simple backbends are the ones to go for, however, you may feel inclined with time and experience to practice bigger poses. Why not? Because Backbends are tricky poses, and could potentially lead to injuries, you should however take your time, and proceed slowly, with care and awareness.
Preparing for backbends requires not only willingness but also attention to alignment and safety. To ensure stability and enhance the quality of the experience, master yoga teachers offer some tips. Firstly, it is essential to keep the lower back long, as rounding it can lead to discomfort. Instead, focus on relaxing the buttocks and lengthening the tailbone towards the heels and away from the back of the pelvis.
Secondly, relaxing the jaw is crucial to approach backbends safely. A quiet, soft jaw creates a sense of neutrality, making it easier to stay relaxed throughout the pose. Additionally, backbending involves not only the spine but also the arms and legs. Actively engaging the arms and legs can provide the necessary support for the pose.
Thirdly, breathing is vital in backbends, and practitioners should avoid holding their breath. Holding the breath creates rigidity and tension in the body, hindering the pose’s quality. Fourthly, engaging the belly softly is critical as it supports the pose. However, a hardened belly can restrict breathing and cause discomfort.
Lastly, repeatedly rolling the shoulders back and down helps maintain a neutral curve in the cervical spine. This movement of the “shoulder-girdle wheel” away from the ears provides stability in the pose. By following these backbend basics, practitioners can deepen their experience and improve their alignment and safety.
As a rule of thumbs, always proceed from lower range of movement towards bigger range of movement and include a thorough warm up of hips, spine and shoulders. If you are practising with older adults, be more careful.
If you are practising with children, you need to be careful too as those children who find it natural and easy might be copied by those who are not as flexible, therefore putting them into a false sense of safety and perhaps taking uncalculated risks.
Therefore always make sure to guard your students, adults and children alike prior to practising backbends.
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