Safe Backbends and Spine Health: Jane’s Anatomy Insights – Part 2
Anatomy with Jane
Let's Talk About the Spine ~ Part 2
Discover the key points of safe backbends.
The spine is a masterpiece of design; the shape of our vertebrae and how each part plays a unique role in our movements.
Our spine can move in different directions, but did you know certain parts are only made for specific movements?
The lower back and neck are designed for extension, allowing for backbends. The upper back is not.
The upper back is made for twisting. The lower back is not. Check my earlier blog about the Spine ~ Part 1.
Mindful backbends are the key to a healthy practice.
Here's a guide to help you:
Avoid collapsing backwards. Just collapsing backwards without muscle engagement can lead to injuries. Don’t force a backbend into the upper back and make sure to warm up appropriately.
It's crucial to understand why we should engage the right muscles during backbends so we can give support to the lower back.
Stretch & Open: Before diving into deep backbends, prepare your body. Stretch your front upper leg muscles & hip flexors (quadriceps & iliopsoas), stretch your chest (pectoralis) and open your shoulders. Start with some gentle backbends to prepare.
Engage: To ensure a safe backbend, engage the supporting muscles. This will protect your lower back. Activate your glute muscles (butt), hamstrings, pelvic floor, core & lower back muscles for stability. Lift your spine up and away from the sitting bones.
There are many poses and stretches to open up and strengthen your body in preparation for backbends. Here you have some recommendations:
Poses to Stretch, Open & prepare the body for stronger backbends
Bhujangasana (Cobra) & Sphinx pose
Prone shoulderroll
Uttanasana with clasped hands behind back (Standing forward fold)
Anjaneyasana (Low lunge) & add quad stretch (Twisted Monkey)
Humble warrior
Salabhasana (Locust)
Eka Hasta Vyaghrasana (One handed tiger pose)
Utthan Pristhasana (Lizard)
Ardha Bhekasana (Half Frog)
Anahatasana (Heart Melting pose)
Setu Bandha Sarvangasana (Bridge pose)
Ustrasana (Camel)
Mindful movement is the heart of our yoga practice. Listen to your body, be patient and use modifications when needed.
Ready to explore the wonders of the spine further and our human body in relation to yoga? Join one of my Yoga Teacher Training Courses.
Equip yourself to become a skilled and safe guide in the world of yoga.
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