Energize Your Yoga Practice with Back Bends

Carefully Sequenced Postures Provide Energy and Vitality

© Maya Chang

Sep 1, 2009

Adults who practice yoga on a regular basis may want to introduce back bends and inversion sequences into their regular routine. It is best to have proper supervision when performing any of these exercises for the first few times. It is also important to consult your doctor if taking part in any new physical activity.

Here are some of the reasons why back bends present an opportunity for a revitalized experience if performed correctly.

• Awareness is naturally placed on the intricacies and connectivity of the spine.
• The spine’s movement encourages fluidity throughout the nervous system.
• Spinal alignment is further strengthened.

An Energizing Back Bend Sequence

Before beginning any exercise program, consult a doctor or healthcare professional. The following are only a couple of valuable back strengthening postures best practiced when coordinated with restorative postures.

• Cobra - Start by lying facedown on your belly. Place both hands on either side of the chest for assistance as you lift through the crown of the head to draw the front of the body upwards. Keep your head in a neutral position, in line with the spine, gazing gently towards the floor. Hold for a few breaths before rolling gently back down to the floor. Rest.
• Upward Dog – Continue from Cobra with elbows straight and closely tucked to the body. Check to make sure the shoulders are directly over the wrists. Simultaneously lift through the crown and drop the shoulders away from the ears. Push through the tops of the feet as the thighs lift off the floor. Sink the hips closer to the ground maintaining lift through the crown. Hold for a few breaths before rolling gently back down to the floor. Restore a slow and easy breath while in Child’s Pose.
• Arm and Leg Lift Variations - Place a blanket under your hips as you lie on your belly. Keeping your neck long and spine elongated extend your right arm forward and lift. Lift the extended left leg at the same time as your opposite arm. Allow the spine’s natural flow to move with the breath. Lower your limbs after a few breaths and repeat on the other side.
• Restore a slow and easy breath, on the belly with your head turned to the side, resting the head fully; arms alongside the body with palms facing upwards.Try both legs and arms at the same time if you are comfortable. Take 4 full breaths as the spine undulates naturally. Rest with head facing the other way, arms by your side. Breathe.
• Bow Pose – On your belly, bend the knees, reach back with the hands and grip onto the outer side of both feet. Flex the feet, look forward and lift the torso while pushing the tops of the feet against your palms. Simultaneously lift the legs to the ceiling. Take 4 full breaths as the spine undulates naturally. Rest in Child’s Pose.
• Locust – This time from Bow Pose, let go of your legs but keep arms and legs lifted. Arms start at the front reaching forward, then move them to the side (palms down), and continue with the arms behind (palms facing one another). Bring the feet together in the back and lengthen the legs to straight. Take 4 full breaths and then roll onto the stomach into Child’s Pose to rest. Slow the breath.

From here if you feel like trying a few inversions, the bridge into full wheel offer a refreshing, rejuvenating feeling before resting for the final phase of your yoga practice.

Bridge into Full Wheel

Bridge is a safe, preparatory pose for full wheel. However, full wheel requires strength and supervision when performed for the first time. Consult a qualified yoga instructor for proper placement.

• Bridge – Resting on your back, place your feet on the mat hip-width apart with knees bent, far enough from your bum that when you lift the hips towards the ceiling, knees are directly above the heals. With hips lifted, soften the throat and broaden the shoulder blades, arms on the ground, palms facing down.
• If you would like a variation, extend one leg at a time straight from the knee and feel to energy out the toes. Soften the throat. Repeat on the other side.
• With both feet on the ground, lift the heels high and roll down one vertebrae at a time until the back is flat. Hug the knees into your chest to rest.
• Full Wheel – From Bridge, place hands on the floor beside the ears; fingers face the heels. Lift the head so the crown is on the ground, hips lifted and back bending. Full wheel requires the straightening of the arms into a full back bend with head hanging heavy off the floor.
• To get out, keep the hips lifted while carefully lowering the shoulders and head to the floor. With both feet on the ground, lift the heels high and roll down one vertebrae at a time until the back is flat. Hug the knees into your chest to rest.

Bow Pose

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