Wellbeing for horse and rider: yoga, coaching, dressage, saddle fitting
Main event: Urdhva dhanurasana, (full) backbend
Our four weeks of spinal extensions conclude with the full backbend, a pose towards which we have been moving by exploring how to extend and stretch the spine and undo muscular patterns that make such movement challenging. Much of this has to do with tight shoulders, of course, but mid- and upper-back muscles that are “locked long” are also culprits. We also need strong abdominal muscles to do a backbend, something that might be surprising to those new to this practice. Strong use of the abdominals allows the back muscles to relax into the backbend/spinal extension pose and ensures that the spine stretches out evenly into the pose.
We begin by opening the fronts of the hips, including the psoas muscles.
Taking a pose from last week’s practice, we open up the shoulders, with or without the block.
We then prepare the lower body for the backbend action.
Next, we prepare the upper body, using the bolster as we did last week. The bolster informs the mid-spine how it needs to extend when attempting the backbend.
Finally, we move into the backbend by lifting the lower body first, then lifting the upper body.
Backbends/heart openers are powerful poses that can release a lot of emotions. They are energizing and fun, but they do take practice! Do not be discouraged if they feel impossible at first – practice the previous week’s poses, practice the poses that lead up to backbends, be disciplined, and all will come 🙂
Author: Sylvia Vitazkova, PhD, CYT
Dr. Sylvia K. Vitazkova is a certified yoga teacher, life coach, horsewoman, and conservation biologist. Sylvia’s formal study of yoga began while she was an undergraduate at Cornell University, and intensified when she began to practice Ashtanga Yoga in 1997 while attending Columbia University for doctoral studies in biology. Sylvia soon realized that she wanted to help others experience the consciousness and transformation that her own practice fostered in her and began to teach in 1998, subsequently studying in Mysore, India, in 2002. Sylvia continues to evolve her practice by learning from senior teachers, the most influential of whom has been Barbara Benagh. Her teaching focus is on correct alignment, the joy of being fully present in one’s body, and the psychological and spiritual context within which the physical practice is embedded. Parallel to being a yoga teacher, Sylvia had a full-time career as a professor of Conservation Biology, having taught undergraduate and graduate courses, including a course she created on nature and spirituality, which brought her two areas of expertise together. She has conducted and published the results of her research on wildlife in the tropics, and has been involved in the creation of a number of conservation studies programs. Sylvia’s experience in mentoring students naturally led her to life coaching, in which she became certified through George Mason University in 2014. A lifelong connection with horses has been woven throughout these experiences, from her first pony while a child in Africa, to teaching at riding camp in the U.S., then Claremont Riding Academy in NYC, to the current and ongoing exploration of how yoga can be a tool for better and more connected riding. Sylvia now leads InBodied Living LLC, a wellbeing organization and consultancy, with her partner, James Houston.
View all posts by Sylvia Vitazkova, PhD, CYT