For our final class of the shortened, six week course, we are playing with spinal extensions again – such an important aspect of our practice, but, often, quite challenging. Our lifestyles and the structures surrounding us (car bucket seats, armchairs, etc.) certainly don’t help us extend our spines and “un-hunch,” so we have to be quite intentional about it during our practice, and remain aware of our posture throughout our days. Here is a practice to help you do just that.
Mid-Spine bolster variations:
Block between shoulder blades:
Block under hips and external rotation of arms:
Child’s pose -> Cat -> Cobra and back:
Dhanurasana | Bow pose
Ustrasana | Camel pose
End with forward folds, plow pose (if appropriate) and twists.
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 🙂
We are continuing our four weeks of spinal extensions with another delicious pose, ustrasana, or camel pose. The preparatory poses for this “main event” are the same as for dhanurasana, so please review the sequence from last week’s post.
You might notice that ustrasana is just dhanurasana on the knees and with the head back. However, the different relationship to gravity makes this pose challenging in different ways. Once you have prepared you body by practicing dhanurasana, you may mindfully move onto the following poses:
This week’s main event pose, dhanurasana, or bow pose, starts the backbending/front opening series we are undertaking for the next month. Most people who find backbends challenging have tight shoulders, a difficult time allowing the thoracic spine to extend, or both. Those who find backbends easy need to really focus on alignment and strength, as they can easily overdo the action in the shoulders, elbows, or lower back.
It is especially important to focus on engaging the abdominal muscles when backbending (when is this not important?! ;-), as this will prevent the lower back from overarching, and move the curve up into the thoracic spine (technically, we are not really curving the mid-spine when backbending, we are simply straightening it out; however, thinking of the curve moving up the spine might help one visualize the pose).
The level of difficulty increases as one moves from backends that originate on the belly > to back bends that originate on the knees or standing > to backbends that originate on the back (standing backbends can be some of the most demanding as well when balancing on one foot). The following series will help you explore the mid-spinal extension necessary for undertaking backbends, and introduce the easiest backbends, those practiced from the belly.
Use balasana, or child’s pose, between the following poses to release the back.
Finish the practice by stretching out the back in child’s pose, or halasna, plow pose, if it’s not counter indicated for you.