For many years, the back bend has been my old enemy.
Once I enter the back corner, I feel various discomfort.
For example, when I enter deeper back bends such as Urdhva Dhaurasana or Dhaurasana, my neck will feel uncomfortable, my upper back and shoulders will feel tight, and my lower back will also feel uncomfortable.
Even with just a few breaths, I still bite my teeth and even tremble in my posture.
I even want to skip the back bend directly in practice, but I won’t give up because it can really bring great benefits to the body.
They can strengthen the spine, opening and extending the forebody from the chest to the hip flexors and legs.
Some postures can also improve breathing, posture, and digestion.
And most active backbends are also exhilarating and enjoyable.
If the back bend is so good, then it is only necessary to deeply understand the back bend and improve your own back bend.
Back bends are not just the back…
but also the core.
Unlike simple bends, they are still quite complex poses.
Retroflexion is not just about bending the spine.
You should have heard that the key to a healthy back is at the heart of health.
Indeed, there is a direct relationship between the abdomen and spine, and your core can participate in movement and support your torso.
In addition to the abdominal and trapezius muscles, the legs, hips, chest, and shoulders often require active participation to achieve sustainable, healthy backbends.
In a back bend, your legs and hips are fixed and stable, while the torso and shoulders distribute the stretch to the upper back.
When all these parts work together in breathing, your back bend becomes easier and healthier.
Is the spine compressed during kyphosis? Most back pain problems are concentrated in the back of the back or around the lumbar spine.
If practiced incorrectly, low back pain can occur more frequently because it is an excessive reliance on the lumbar spine to withstand the pressure of back curvature.
For example, in Wheel Pose, Bow Pose, or deeper Cobra Pose, this looks like an excessive arch in the lower back.
This uneven distribution of back extension usually results in compression of the spine.
“If you do not practice backbending correctly, the vertebral disc that cushions each vertebra can be excessively pressed against the front of the spine, causing your spinous processes to rub against each other, abrading the bones, which is known as compression.”.
If this condition occurs frequently, it may include chronic back pain or other injuries.
Therefore, to avoid waist pain, the following techniques can be used to safely practice back bending.
1.
Start from scratch.
One of my mentors said that to improve yoga posture, it is best to start from the beginning, and in most cases, from the feet and legs.
If you have pain in your back bending waist, try tightening the leg muscles and rolling your thighs inward, just like you put a yoga block between them.
This can reduce pressure on the ilium, which can come from excessive outward or outward rotation of the leg.
2.
Extend the spine.
It’s easy to see the back bend lengthening and stretching the front of the body, but don’t ignore the back.
Gently adjust your core and move the tailbone towards the legs.
Lengthen it to release excess pressure on the vertebrae.
3.
Breathing Correctly When lengthening your spine, try to maintain deep and long breathing to open the ribs in your lower back, so that your back can remain full and reduce pressure on the lumbar spine.
These breaths will also help open the chest and keep the shoulders away from the ears.
“When the shoulder blades slide more easily towards the spine and waist, they can better support the extension of the upper back.”.
Ultimately, your back bend should make the space of the entire body spacious, not just specific parts.
Good lesson recommendations: Scan the QR code of the picture to learn more:.
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