• Amberlyn How

Standing Backbend is Easy like ABCD

Updated: Feb 20, 2020

Backbend may sound scary to many people. Our spine is born naturally in that curvy shape and bending the spine in opposite way will look like we try to break it and hurt our body.


A big NO NO here.


Backbend is so so good because we usually do not work on our spine. We sit, we stand and we walk with unconsciously rounding our shoulders and back in daily activities. A stretch of the body part that we habitually stay for the same position for too long hours is extremely important to help in mobilizing the spine, preventing us from getting injury easily. It is a way to get the back muscles strong and flexible while stretching the front body muscles at the same time.


To get into backbend safely, here you go.

STANDING BACKBEND

ANUVITTASANA


You can stand with your feet in hip width apart, to stabilize your body better.

OPTION 1: Place both palms on the back of hip (sacrum position)


A- INHALE - lengthen the spine, chest up

B - EXHALE - push your hip forward

C -INHALE - roll your shoulder blades back and further lengthen the spine, chest up

D -EXHALE - drop your shoulder blades down, chest still up, thigh is active


Fact Fun is..... You will feel your glutes or buttock muscles so firm and nicely engaged!

OPTION 2: Interlock your fingers at the back of the hip


A - INHALE - lengthen the spine, chest up

B - EXHALE - push your hip forward

C - INHALE - roll your shoulder blades back and further lengthen the spine, chest up

D - EXHALE - drop your shoulder blades down, chest still up, thigh is active