Backbends - Why we need more of them!
Going back to the beginning my personal practice, in 2009, I just never loved backbends.
Kneeling backbends were harsh on my knees
Backbends on my stomach created tension in my neck leading to the wrong kind of sore after class
Standing backbends were okay but also created unwanted tension in my neck and sometimes a cramp for good measure
Over time, I just ignored them. That’s the beauty of a predominantly online yoga journey. Just skip them, do something else entirely, or if a class on youtube had a desciption that mentioned them… Next video please. ;)
Going through YTT 200 journey has challenged me to try things I normally wouldn’t. Meditation, warm lemon water before coffee, hours of sitting in ‘easy pose’, and moving my butt out of the way to sit properly on my sit bones.
Anyways, back to the point.
As I planned my 3rd class I decided it was going to be a heart opening class starting in a supported supine pose leveraging blocks to open the chest. I do this little diddy often. It’s one of my favorites! We went through our modified sun salutations warming up our spine gradually making our way upward facing dog. Then our lateral poses focusing on opening the chest through various binds before heading onto our stomachs to do our backbend sequence.
I always run through the entire sequence several times… Making adjustments to based on what feels right paying extra attention to transitions. I personally really love for these to flow organically not to give anyone whiplash. I then teach my husband and my daughter the sequence which gives me two very different perspectives on how to modify my cues ie: what 12 yo knows what a quadricep, internally rotating <insert body part>, or muscle energy is?
Well, not my child.
What I learned was that I FELT AMAZING, my husband immediately noticed a difference in his tension areas (also sits at a desk for 10-14 hours a day between school and his MBA) and my daughter even after 8 hours of volleyball camp noted that ‘felt good’.
Why did I spend more than a decade avoiding these poses?
Well lets dig in —
For many years backbends were taught with your dropping your head or who has heard the cues “look at the ceiling” or “bend back all the way back”. I still attend yoga classes where they cue this. If someone does — don’t listen. Keep your heavy head in alignment, pretty please ;)
Additionally, in public classes we sometimes don’t get all the stops along the way and I have made it my mission to cue
Stop here
Or here
Or here depending on what your body is telling you today.
My body tells me a lot of things and even the time of day that I’m practicing, what other workout I’ve done, or what I have eaten that day has a massive impact on my backbend practice.
PSA: Backbends are most appropriate for the morning ;)
For many of us we bring our shoulders towards our ears in backbends (and in life). A simple cue or reminder to engage the core, zip up through the abdomen, draw your shoulder blades down your back, breathe, and maybe smile encourages us to lower those shoulders and reduce the tension we’re creating.
Lastly props — I’ve really come to respect props and consider them a non negotiable.
Props for everyone!
Blocks, straps, bolsters, blackets galore.
They are not just for beginners. Pad the knees, hips, pelvic area! I personally use beach towels in my personal practice and they work beautifully. Yoga should meet us where we are and your instructor should, too. <3
When I practice with preparation, awareness, and appropriate muscular engagement, I feel much more supported in my backbends. My goal isn't necessarily to go deeper; it's to create a practice where I can explore the pose without creating unnecessary tension.
Before or after class ask what props might be helpful, let your instructor know where your body is today, and allow them the opportunity to cue anything additional that might be helpful if you’re:
Prone to hyperextend
Have sensitive knees — could be injury or just life
Feeling unusually tight in the shoulders
Pregnant
Or just having a weird body day
So yes, backbends are something I have now include in my personal practice on a regular basis. My body still has opinions and some days the backbends are very gentle, low to the ground, or 100% prop supported;
However,
In contrast to even 30 days ago I might debate that they are the most beneficial for people who sit all day, but I reserve the right to change my mind many times.