Principles of Pain Free Back Bending

David assisting Jelena in Upward Facing Dog

These 4 key principles will keep you safe while slowly deepening your backbends:

Strong Legs, Soft Bum

• In any back-bend you want to make sure your quadriceps and hamstrings are engaged, while keeping the glutes soft.

Hips and Bandhas

• Hips are in an anterior tilt – this helps the work stay in the legs and out of the bum.
• Lengthen your spine by squeezing the anus and lifting the pelvic floor.
• Protect your lower back by drawing in the lower belly.

Ribs

• Back ribs are lifting away from the hips, creating as much space as possible between the bottom ribs and top of the hips.
• Keep the abdominal muscles slightly engaged to contain the front ribs.

Arms and shoulders

• The position of the arms and shoulders will differ depending on whether your arms are above, or below the shoulder
• When the arms are below the shoulders: internally rotate at the shoulder joint, to allow the shoulder blades to come apart. When the arms are above the shoulder, externally rotating at the shoulder joint and extend, letting the shoulder blades slide up your back.

You do NOT have to be naturally flexible in order to enjoy the benefits of back bending. These principles will teach you the fundamentals of how to backbend safely and more deeply. Take your time, breathe, and enjoy!