As you begin to feel more open, slowly draw your hips back toward the wall into King Arthur’s Pose. For a deeper opening, you can also do a Low Lunge with your back shin up against a wall. Start with 5 to 7 Sun Salutations with High and Low Lunges. To do a posterior pelvic tilt in backbends, your hip flexors and quadriceps need to be open. Draw the frontal hip points up, draw your lower belly back, and lengthen the tailbone toward the heels to decompress your spine as you bend. The Solution: Focus on initiating every backbend with a backward tilt of the pelvis. As a result, we often overarch the lower back in backbends, while the upper back remains stiff.
These qualities make it easier to move the lower back into spinal extension (backbend) than the upper back. The Anatomy: The lumbar spine (lower back) is relatively more mobile than the thoracic spine (upper back). Doing so will decompress your lower back and allow the other parts of your backbend to flourish. The Goal: Learn the correct pelvic and abdominal actions in backbends. The depth and comfort you experience will help you fall in love and stay in love with these postures for a very long time. In this column, you will discover some creative ways to incorporate props into your next backbend practice. Yoga props can help you reinforce this skillful action. When you learn to align your pelvis and engage your abdomen this way, it helps you to keep your lower back long and compression free. To make your backbends feel good more often, one of the most valuable things you can do is to initiate the bend by tilting your pelvis backward in a posterior tilt and lightly drawing your lower abdomen back. Think compressed, crunchy lower back, sacral pain, neck strain. But when they feel bad, well, you can fill in the rest. When backbends feel good, they feel very, very good: They leave you feeling energized, expansive, even joyful.
#Backbend yoga sequence full#
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