[the illustrations for these exercises can be found on the
website at the end of this article)
BACK BENDS
Yoga injuries is a common concern for many people, especially in
the area of back bends.
To prevent jamming and to ensure smooth and easy movement, follow
the eight major principles of movement:
1. Nourish relaxation by breathing and connecting.
2. Initiate movement at the spine.
3. Connect spinal movement with moving through the largest joints
first.
4. Move your joints through their optimum range of motion.
5. Create core stability by boosting up your band has and
breathing.
6. Be relaxed and resilient.
7. Be generous with yourself and move through your pain-free
range of motion.
8. Remember that less is more.
In addition to these eight principles of movement, explore the
five principles associated specifically with back bends.
PRINCIPLE SPECIFIC TO BACK BENDS
1. Relax
Because it is easy to complete a back bend by moving through
the weak links of the spine, it is easy to create injury and
dysfunction. So, to safely inspire a functional and balanced
body, it is important to cultivate awareness of movement.
Breathe and relax before moving into any back bend. Being relaxed
heightens awareness and encourages tighter, tenser areas of the
body to release and let go, while also allowing for inner cues of
what is working and what is not working to surface.
As the movement continues into the back bend, you may notice that
you are particularly tight in one area of your spine or at your
hips. As a result, full extension may not be possible. By being
aware, you can prevent yourself from forcing through this and
instead cultivate a different way of moving that enables release,
stability, and strength.
2. Initiate Extension at the Upper Spine
Back bends provide a lovely laboratory for enjoying the spine in
its full splendour. As mentioned earlier, in order to experience
a back bend, the spine must extend. Without spinal extension, the
back bend will not occur.
To optimize spinal extension, begin at the upper spine. By moving
first at the upper spine, then maintaining the depth of the pose
relative to the movement occurring at the upper spine, you are
almost guaranteed to not overcompensate, which means you won't
move through the weak links, which in turn means you won't jam
the lower back and cause back or neck pain.
3. Release the Chest and Use the Back of the Shoulders
Sometimes initiating movement at the upper spine is difficult
because the muscles of the chest are tight or desensitized. If
the scapulae have the tendency to ride up to the ears, and the
shoulders round forward, it can be difficult to access the
segmental movement of the individual vertebrae of the upper
spine.
4. Stabilize the Connection between the Pelvis and Spine and
between the Pelvis and Femurs
Sometimes initiating movement at the upper spine and releasing
the chest are difficult because the muscles of the lower back are
tight, desensitized, or hypermobile. When the lower back is
dysfunctional, there is a tendency for the pelvis to move with
dysfunction as well. It can become stuck or unstable.
Whichever the situation, both can lead to poor spinal movement,
increasing the potential for pain and injury in the lower and mid
back. By improving the connection between the pelvis and spine
and between the pelvis and femurs, you can gain a foundational
structure from which your back bend can move safely and easily.
5. Fan the Pelvic Stability Outward: Developing Your Core
Fanning the pelvic stability outward is the essence of developing
solid core stability. Beginning at the pelvis and radiating up
the spine and down to the toes, it is necessary if you want to
experience strength, ease, lightness, depth, and freedom in a
back bend.
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