Back Bend Progression

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Back bend progression

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Join me if you want to improve your back bends too! Click the link in my stories to get your blocks & yoga wheel! back bending is the one part of the practice that I have a hard time progressing and usually avoid. So I’m documenting my progress so that I can force myself to improve this year. Goals: 1. Drop back by keeping my heels down 2. Stand up with more control 3. Catch my heels in kapotasana #AdvancedBackbend #MyYogaBody #YogaFit #BackbendChallenge ##SpineHealth #BackFlexibility

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Backbends are often called heart openers💖

Why? Because it’s meant to be less of a ‘back bend’ and more of a front body opener. So top tip when you’re practicing any backbends, focus on opening the front body rather than using your back to bend🤗

💪🏼 Strength is very important in a backbend, all of the body (legs, glutes, back, shoulders, arms) are all recruited to protect your back body in a backbend.

💍 Engagement of the transverse abdominis (deep core muscles) is important to protect the spine, which means we need to actively pull the belly button in towards the back of the spine.

We also stretch thoroughly! I’ve added a few examples of exercises and stretches you can add to your practice 🥰

When your finished with your practice add any forward fold to

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Here's one of Kylan's favorite exercises to strengthen your back (intermediate/advanced level). Take it slow for an added challenge. Try to touch your head to the ground and return up with control. Aim for 5 reps, repeating the sequence three times.✨ @yoga_ky in #aloyoga #yoga #backbend #yogatips

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For mastering Backbends you need a strong foundation to stay safe during and after practice. Hence essential Drills for Flexibility and strengthening is required. Introducing my favourite backbend drills to unlock your flexibility and nail those graceful arches! From gentle stretches to advanced poses, this drill will take your backbends to new heights. Get ready to bend, stretch, and feel the freedom in your spine! 🌟 ———————— Stay Strong, Sunitha #BackbendDrills #FlexibilityJourney #Yoga...

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How to: floating camel
• 🐪 From kneeling grab your feet from the outside so your fingers create a base. You can also press your hands palm down into your feet
• 🐪 Lift your hips up by engaging your glutes
• 🐪 your upper arm bones externally rotate away from your chest. Shoulder blades retract toward the spine to open chest
• 🐪 press the base of your head back and extend your neck
• 🐪 straighten your arms
• 🐪 lean back. This is super important: most people when they lean back drop their hips back down. As you lean back continue to lift your hips and open chest
• 🐪If you’ve never tried this and fear of falling back is stopping you place a cushion under your head! See my story for how I usually fall out of this pose 😅

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✨ Want to take your backbends to the next level? ✨ When it comes to deep backbends like Wheel, Kapotasana, or Full Bow, it’s not just about flexibility—it’s about preparation. Opening your shoulders is a game-changer, helping you create the space and strength needed to go deeper without strain. 💪 In this carousel, I’m sharing my favorite drills to warm up your shoulders and upper back so you can approach those challenging poses with confidence and ease. From mobility exercises to stretches ...

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3 drills for a deeper backbend Here’s the third drill This is truly a game changer for backbends If you are doing this for the first time don’t stack your hips and knees, instead try to have your knees a bit backwards. Once you feel comfortable, work you way closer to the wall You want to spice it up? 🌶️ Add blocks between your elbows and the wall and enjoy that deep deep stretch Make sure to save this and try it later! #backbenddrills #backbendpractice #fluidflexibility #backbendflexi...

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This contains an image of: Shoulder openers for a deeper backbend 🙌🏼 #yoga #stretch

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Strong backbend drills This is what I always include in my backbend strengthening routine. No, you don’t need complex and advanced exercises to achieve this stunning backbend. Here are the drills: 1- bird dog, keep the core engaged throughout the entire exercise x10-15 2- prone head lifts, try to activate your back muscles and keep the neck in line with the body x10-15 3- prone head lifts with straightening the arms x10-15 4- prone, keep the head lifted and straighten and bend your arm...

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3 drills to improve your backbends Here is the first one Make sure not to be too close to the wall, the higher you place your hands on the wall the easier it is. I suggest you start higher up, above the head, and work your way down. IF you want to spice it up, use blocks for a deeper bend 🌶️ TIPS: activate your core, push your hips down towards the floor and open your heart towards the room. Keep your neck relaxed Stay tuned for the second and third drill! #backbendpractice #backbend...

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