Backbends: if you’re anything like me you have a love-hate relationship with them. I love how open and expansive they make me feel, in both mind and body, yet some days they feel sticky and uncomfortable, the after-effect of: a) 12 years spent as a journalist, hunched over a desk editing copy for hours on end; b) years of cycling to and from work; and c) motherhood and all the baby-growing, -wearing and -carrying.
Most of us, especially during lockdown, feel the effects of our screen-driven lives: a tendency to hunch and round forward is not conducive to extending the spine for backbends. Hip flexors and quads get tight, restricting the pelvis’ ability to rock backward over the thighs, the spine gets stiff and inflexible, the shoulders and neck carry tension.
This is where props can be a saviour: they provide support and incredibly useful feedback that enables us to build awareness, space and ease in our backbends without creating unnecessary tension or strain. These are a few of my favourite ways to prop backbends. We’ll be exploring this and more in my upcoming workshop, Spacious & Easeful Backbends, Saturday 6 March, 2-4.30pm at Eastside Yoga Edinburgh (to book your space click here - go to courses).
Give them a go (try about 5-10 breaths in each and maybe repeat a few times), let me know how they shift your experience by commenting below. Enjoy!
UPWARD DOG WITH BLOCKS
Set up for your usual upward dog, but place two blocks on the lowest setting under the palms of the hands. Press down through the hands and the tops of the feet, firm the legs and prepare for a spacious lift off!
UPWARD DOG WITH CHAIR
I absolutely adore this version of the posture. For me, it really helps me focus on the ‘coiling’ and firming of shoulder blades against the back ribs and external rotation of upper arms, creating lift and expansion in the chest. Try moving between this and downward dog (hands stay in same position) a few times for an alternative vinyasa.
CAMEL WITH BLOCKS
This variation of camel can really help lift and expand the chest, especially if you experience restriction in the front body, such as the quads, hip flexors and shoulders. Let the hips move back with you as you set up, then explore growing up and out and notice any shift in your experience of the pose.
BOW WITH BOLSTER
Another favourite and one I teach in my backbend workshops. Lying on your belly, place the bolster somewhere between the pubic bone and naval (experiment as to what feels most comfortable for you). Bring your hands to the bolster, take a few breaths to settle in, then when you feel ready bend the legs and reach back for the ankles.
BRIDGE WITH BLOCKS UNDER FEET
This is a great option for those who are tighter in the quads and hip flexors as the blocks help elevate and extend the pelvis. Place two blocks on the lowest setting hip-width apart, then put your feet on them and make your way up into bridge.
WHEEL WITH BLOCKS UNDER HANDS/FEET
You can progress this version of bridge by coming up into wheel with the blocks under the feet. Alternatively, for those who are more motion-restricted or lacking strength in the arms and shoulders, placing two blocks under the hands, about shoulder-width apart, again creates an elevated platform and additional space to help lift up into wheel. Press down through the heels of the hands to rise up.
