Backbends: step by step

Preparing for backbends is an incremental process. First, an adequate warmup is essential for a backbend practice, ensuring supple muscles and a flexible torso. Next, when you are warmed up, set up your backbend practice so your spine flexes in small increments, either moving up or down the spine.

For example, lying on your back on your mat, position a block or firm blankets under your back to allow your shoulder blades space to release back and down. After several breaths, move the prop down your spine to the base of your rib cage, releasing at that location. The next position for the prop is just above the waist and the last is at the sacral spine. At each prop position, release into a backbend using your breath to assist in the release.

To increase the release you can use a larger prop. Be sure to support your head so as not to hyperextend your neck.

Backbends open the chest and heart chakra spaces as well as release tight shoulder and back muscles, step by step.