Backbend Preparation

Backbends are the ultimate opening for hunched-over bodies. Our daily activities encourage rounded shoulders and collapsed chests. Backbend poses help counter habitual body positions such as sitting at computers and desks, and driving a car.

One very good preparation for backbends is ball work. The giant ball used in many bodywork activities can support our vertebrates from the base of the spine to the back of the head. It gently curves the spine while supporting it.

Place the ball near a wall, and sit down on it facing the center of the room. Walk your feet forward to move the ball while leaning back onto the ball until your back and head are on the ball. Having the correct size ball makes this possible. If you aren't supported by the ball, you need a different size.

Once positioned lying on the ball, reach your arms back over your head, keeping them straight. Reach for the wall; it might take a few tries positioning the ball just the right distance from the wall to do this. Walk your hands down the wall to the floor if possible. This is a powerful chest opener and is wonderful preparation for backbend poses like Wheel (Urdhva Dhanurasana) and Bow (Dhanurasana).

After working in this way, it feels good to lie on your mat and bring your knees to your chest in Apanasana, wind-relieving pose, for a few breaths.

15 minutes a day

A yoga practice takes 15 minutes a day. Thats all! It isn't a commitment to an hour in the gym (along with the travel time), or an hour run (add shower time, too). Your yoga routine can be just 15 minutes.

To make the most of the practice, do it every day. That usually means doing a practice about the same time each day. It makes scheduling easier, and your body will get into the habit and be ready.

Don't worry if you aren't in your yoga clothes, with your yoga mat and all your props. I have practiced yoga in jeans and dresses. It isn't my first choice for apparel, but it is better than no yoga. If you are stuck in a hotel, put a towel down on the carpet and use that for your yoga mat. If you need props for a particular pose, skip that pose, or improvise. Towels can substitute for blankets, books for blocks, leather belts for yoga belts.

Your 15 minute practice can be the gift you give to yourself every day.