Ease into Yoga Backbends with These Gentle Routines

Woman doing yoga in front of a lake and waterfallsKarla Tafra

Because of the natural curvature of the spine, the back curves are actually better than the forward folds because we all have an S shape in our body. Here is how to integrate these stretches into your daily life: your back will thank you!

A sedentary lifestyle makes our hips tighter and lower back stiff. Therefore, to combat this scourge and avoid further damage, we need to incorporate slight bends into our daily routine and bring fresh blood and oxygen to those poor muscles that support our spine. A little more love will help to stay supple and healthy. Here are some gentle yoga routines to relax in the world of the backbend.

Warrior Spilled

Woman yoga inverted warrior posing in front of a white brick wallKarla Tafra

Although this pose does not always appear on the list of "backs", it is amazing to open the anterior side of the body and pull the juice of the muscles of the lower back, also called quadratus lumborum (QL). Since the pose is not symmetrical and must be performed on both sides, you must really compress in one QL while opening and stretching the other.

This is a great way to see if one side needs more time to open than the other (and that's almost always the case). Work with your breath and follow your inspirations and inspirations. Each inspiration opens the body, so try to grow from your sitting bones; each expiration allows the body to move further into the posture; so use the mind-muscle connection to really "think" about the muscle you are working on.

Dog or cobra facing upward

Woman doing yoga for dog facing pose at the edge of an infinity poolKarla Tafra

Each yoga practice begins with the sun salutations, as they are designed to warm the body and prepare it for the next complete session. The face-up dog, or cobra as a modification, is one of the poses in the sequence that strengthens the back muscles and engages them fully to make the most of the dog's next posture facing downward. and extend it.

To maximize the benefits of this pose, it is essential to ensure that the glutes are not too tight and try to spiral the inner thighs against each other, while pushing the palms of the hands on the floor and extending across the chest.

Camel Pose

Woman doing yoga camel poses in a parkKarla Tafra

Although this pose seems more advanced than others, you can change it by placing your hands on your lower back or even over your head. This raises your spine and has the same effect as advanced versions, but reduces the compression of the lower back. We always try to stretch the spine as much as possible before diving into the backbend.

This concept may seem strange to you, but in reality, when we turn back, we actually stretch the spine because we follow its natural S shape. The posture of the camel is amazing because, by being on the knees and shin, we can really use our hips and isolate the movement without risking losing balance or falling out of posture.

Bridge pose

Woman doing yoga on deck laying next to ornamental grassesKarla Tafra

We lift ourselves in the pose of a bridge is an amazing way to control the turn back, not the opposite. Backbends can be difficult, especially when our spine is hot or we are in a hot environment (like hot yoga): we can sometimes push and pull too much because it seems our body is open enough for that, so let's go further than we should. is an undesirable consequence.

The bridge pose prevents this from happening because we can place our hands under the lower back to protect and support us. Once again, using our inspirations and exhalations to go deeper and open up more with each breath cycle helps us work on the areas that feel really close and create a space between the vertebrae.

Fish pose

Womag doing yoga fish pose at the lakeKarla Tafra

A very neglected pose in the majority of yoga classes today (with the exception of real Ashtanga courses), fish laying is an excellent breast revealer. Using our seated bones to firmly press the floor while opening at the same time, we create a natural uplift of the spine and work on a very effective rear curvature. The legs can be on the ground, or lifted and extended for a more advanced version, which activates the core and adds a bit of challenge.

By using the elbows and crown of the head to open the chest, we are able to control the amount of lift that we are trying to achieve. The pose of the fish is one of the last poses of the yoga sequence, as it prepares the body for the final expression – shavasana. It is therefore essential to use deep breaths to activate our parasympathetic nervous system.

As we can see from all these examples, the back lines ensure that we use our entire body to execute them properly. Try to think of this every time you take a pose: how can I support it with other muscles? My breath? Floor? What can I use to protect and support the spine?

You can find good examples of videos and detailed poses on Yoga Journal if you try it all at home for the first time. And remember, bends are supposed to be natural to our thorns – you should never feel pain or pinching when you run them. Go slowly on your body and listen to his feelings.

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