About Yoga: Backbends for Everyone

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Yoga Yoga Yoga Styles Beginners Poses & Workouts From Ann Pizer, your Guide to Yoga Yoga asana practice has us putting our bodies into many strange and unfamiliar shapes, but nothing feels weirder to me than assuming a backbend. It's just not a position you generally find yourself in during the course of a day, which is one of the reasons it's so important to stretch the spine and maintain its flexibility as we age. Beginners: Cobra Pose Since cobra is often taught as part of the sun salutation series, it's a good backbend to work on since you get ample opportunity to practice it. My favorite technique is to do two or three cobras in a row by bringing your forehead to the floor and then undulating back up. It really helps you feel the backbend. See More About:  sun salutation  yoga for back pain  backbends Intermediate: Camel Pose Camel is a good intermediate pose because it's easy to adapt to different levels of flexibility. You can take your hands onto blocks placed on the outside of each foot, onto your heels with the toes curled under, or, for the deepest stretch, onto your heels with the tops of the feet flat on the floor. Do the version that feels best to you. See More About:  backbends  intermediate poses  Advanced: Full Wheel Wheel Pose is often introduced in intermediate classes, but I really feel it's an advanced pose. It requires great arm strength and shoulder flexibility in addition to spinal flexibility. It's easier to do this pose wrong than it is to do it right. The biggest problem is keeping the feet parallel. This is essential to protecting your knees in this pose. If your feet want to turn out, try putting a block between your knees. See More About:  advanced poses  backbends  Pose of the Week - Bridge Pose - Setu Bandha Sarvangasana There is a good article in the current Yoga Journal (June, 2011) about backbending. In bridge pose today, I remembered veteran teacher Patricia Walden's advice to soften the buttocks when backbending in order to free up the tail bone. If you're not thinking about it, there's a good chance you are clenching. Free your butt, and your spine will follow. See More About:  beginning poses  backbends  Yoga Ads Yoga Poses Beginners Yoga Yoga Positions Yoga Asanas Gentle Yoga Featured Articles Yoga and Your Health Home Practice Lifestyle Yoga Breathing Exercises - Pranayama Practicing Yoga During Pregnancy Yoga Meditation, Philosophy, and Ayurveda   More from About.com Backyard Chickens 101 Dabble in the self-sufficient, eco-friendly life with these essential chicken-raising tips. More> 24 Amazing Container Gardens These gorgeous and creative gardens prove it doesn't take a lot of space to create something special. More> This newsletter is written by: Ann Pizer Yoga Guide Email Me | My Blog | My Forum   Sign up for more free newsletters on your favorite topics You are receiving this newsletter because you subscribed to the About Yoga newsletter. If you wish to change your email address or unsubscribe, please click here. About respects your privacy: Our Privacy Policy Contact Information: 249 West 17th Street New York, NY, 10011 © 2011 About.com   Must Reads What is Yoga? Yoga for Beginners - How to Start Yoga for Weight Loss Find Yoga Poses Yoga Pants Advertisement