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Home / Tips and Tricks / Ease into Yoga Backbends with These Gentle Routines – LifeSavvy

Ease into Yoga Backbends with These Gentle Routines – LifeSavvy



 Karla Tafra </span></figcaption></figure>
<p> Due to the spine's natural curvature, backbends are actually better than forward folds, as we have some sort of shape in our bodies. </p>
<p> A sedentary lifestyle makes our hips tighter and lower back stiff, so to combat that and to prevent further damage, we do need to mate some gentle backbends into our daily routine and bring them fresh blood and oxygen. A little extra love wants to help keep it flexible and healthy. </p>
<h2> Reversed warrior </h2>
<figure id= Woman doing reversed warrior yoga pose in front of a white brick wall
Karla Tafra

This pose does not seem seagull to always get on the "backbend list," it's amazing for opening the front side body and squeezing the juice from the lower-back muscles, also known as quadratus lumborum (QL). QL while opening and stretching the other.

This is a great way to see if there is one more time to open up than the other (and it almost always does). Work with your breath and follow your inhale and exhale. Every inhale opens up the body, so try to grow taller from your sitting bones; Every exhale allows the body to go deeper into the pose. [19659905] Upward facing dog or cobra

 Woman doing upward facing dog yoga pose on the edge of an infinity pool
Karla Tafra

Every yoga practice starts with sun salutations, as by design. Upward facing dog, or cobra as a modification, is one of the postures in the sequence that strengthens the back muscles and engages out to be the most out of the following downward facing dog pose and stretch it out.

Key to maximizing

Camel pose

 Woman doing yoga camel pose in a park
Karla Tafra

Although this pose looks and feels more advanced than others, you can modify it by placing your hands on the back of your head your spine and has the same effect as the advanced version but reduces the low-back compression.

This concept might be weird to you, but in reality, when we backbend, we are actually stretching the spine, as we are 're following its natural S shape. Bridge pose

Woman doing yoga bridge. Camel pose is amazing because of being on our knees and shins, we really get to use our hips and isolate the movement.

Bridge pose

 Woman doing yoga bridge pose next to ornamental grasses
Karla Tafra

It is an amazing way to control the backbend, and not the other way around. Backbends can be tricky, especially when our spine is warm or we find ourselves in a warm environment (such as hot yoga): We can sometimes push and pull too much because it seems our body is pretty open for it, so going deeper than we should is an unwanted consequence.

Bridge pose prevents that from happening because we can put our hands under our lower back for protection and support.

Fish Pose

 Womag doing yoga fish pose at the lake
Karla Tafra

A very neglected pose in the majority of yoga classes today (except for true Ashtanga classes), fish pose is an excellent chest opener. By using our sitting on a floor in the morning and going to work on it, we make a natural lift in the spine and working on a very effective backbend.

Using the elbows and crown of the head to open the chest, we're able to control how big of a lift we're trying to achieve. Fish pose is one of the final poses in a yoga sequence, as it prepares the body for the final expression-shavasana, so using deep breaths to activate our parasympathetic nervous system is key.


As we can see from all these examples, backbends make sure we're using our whole body to perform them correctly. Try to think about that every time you go into a pose: How can I support it with other muscles? My breath? The floor? What can I use to protect and support the spine?

You can find some good video examples and yoga posture breakdowns. And remember, backbends are supposed to be natural to our spines-you should never feel any pain or pinching sensations when performing them.


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