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.
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.