Sun Salutation Backbend
This pose is often performed in a sun salutation. It is the first backbend
in the sun salutation. The tilt can be done lightly or not at all. It
can also be done much deeper.
This motion is done with an inhalation usually. This allows it to blend
well with the following pose which is an exhalation into a forward bend.
The arms can be stretched forward or they can be stretched up and round
in a circle. There are many creative ways to flow up with the arms.
The legs are usually together but can be apart up to hip width apart.
Tips
Create space in the lower back. It is easy to just let the spine crush
backwards so always create a little lift by engaging core. If you engage
core too much (Deep stomach muscles) the backbend come to an abrupt
stop.
The inhale can create pressure all of a sudden in the mind. This is
due to the lung compressions after an inhalation. The lungs have less
room and the air has nowhere to go. To prevent this breathe in during
the backbend but not as deep as possible. Leave a little space in the
lungs to reduce the pressure. A little pressure is good and delivers the
oxygen to the lungs well but too much causes pressure and energy buildup
in the body and mind.
Benefits
This exercise stretches the lower back. When done lightly it is
really healthy. When performed deep and it can aggravate injuries or in
many cases cause repetitive injuries and inflammation in the lower back.
Injuries
This pose is quite hard on the lower back so enter a mild backbend if
any when you have a lower back injury. Look at the pictures below and
perform the easier one.
See free yoga sequences with this pose. Yoga video included!
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