BACK BENDS Yoga Poses | Pose Directory | YogaClassPlan.com

Bow Pose

aditya — Mon, 21 Jun 2021 07:11:08 +0000

Begin lying prone with the arms extended to the sides of the body, the legs hip distance apart, and the forehead on the ground. Bend the knees towards the buttocks and place the hands around the outside of the ankles. Inhale to begin pressing the feet into the palms until both sides of the chest draw up off the floor. Reach through the top of the head. The body should look like an archers bow. To release from this pose, lower the chest and quietly return the legs to the floor

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Bridge Pose

aditya — Mon, 21 Jun 2021 07:10:28 +0000

Lying prone, step the feet in towards the buttocks, hip distance apart. Place the arms by the sides of the body with the blade edge or pinky-finger side down. Roll the shoulders back to open the front of the body. The chest should lift off the floor here, as though there was a fist placed behind the heart. On the exhalation, actively press into the edge of the arms and into the feet to begin lifting the hips up off of the floor. Firm the lower belly by lengthening the back and allowing the tailbone to draw under, lift the pubic bone towards the navel. Use the strength of the hamstrings to lift the thighs parallel to the floor. Make sure the knees are directly above the ankles. To encourage more opening in the front of the chest, clasp the hands behind the back and reach through the arms. To release from Bridge, unclasp the hands and lower the buttocks to the floor, with the exhale, unwind the spine down to the ground.

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Camel Pose

aditya — Mon, 21 Jun 2021 07:04:10 +0000

With the toes tucked under, in a high kneeling position, place the hands on the lower back. The heel of the hand should rest at the top of the buttocks. Lift the chest up and draw the tips of the shoulder blades down towards each other. To ensure that the abdominals are engaged, the upper thighbones move back and the tailbone pulls slightly down. Lift the lower belly. To deepen into the posture, keep the thighs perpendicular to the floor, as you reach back to place the hands on the heels. Rotate the inner elbows forward to open the chest. The head can be kept neutral, or if the neck is strong, release the head back. Hold the pose for 30 seconds to 1 minute. To come out of the posture, if the head is back, leave it back. Place the hands into the lower back, lengthening the tailbone down again. Inhale to lift the chest up; the head comes up last. Untuck the toes and fold over the knees into Balasana- Child’s pose

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Cat Pose

aditya — Mon, 21 Jun 2021 07:01:01 +0000

On hands and knees, make sure the knees are directly underneath the hips, and the hands are directly underneath the shoulders. Spread the fingers wide and engage the hands by pressing the fingertips, knuckles (in particular the index finger), and heel of the hand, into the floor. The head is in line with the spine and the gaze is down at the ground in front of the hands. With an exhalation begin to round the spine, bringing the mid-back up towards the ceiling and allowing the head to relax down. Draw the navel in and expand into the lower back. Inhale to return to a neutral spine. Often paired with Bitilasana- Cow Pose.

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Cobra Pose

aditya — Mon, 21 Jun 2021 06:59:07 +0000

Begin lying face-down with the legs extended hip-distance apart and the hands spread wide underneath the shoulders. Draw the elbows in close to the ribcage. On an inhalation, firmly press the pubic bone, tops of the feet, and thighs into the floor, lift the shoulders up and back as you press into the palms to lift the chest off of the floor. Maintain a connection in the front of the body between the lower ribcage and the top of the hips, engaging from the pubic bone to the belly button. Allow the tailbone to slightly drop down, as you try not to over engage the buttocks muscles. Lift from the sternum to the top of the head, maintaining an equal openness through out the spine. Stay for a few breaths. On an exhalation, reach through the crown as you lower the chest back to the floor. Keep the elbows hugging close to the body to engage the tricep muscles and avoid the shoulders rounding forward.

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Locust Pose

aditya — Mon, 21 Jun 2021 06:55:16 +0000

The main benefits of the locust are to build strength and flexibility in the back. Different traditions have differing ideas of what physically constitutes the ‘locust posture’, shalabhasana. In the ‘Heart of Yoga’, Desikracher identifies five variations of shalabhasana- each of which will change the effect and the function of the asana in different ways. There are also a number of different options as to the breathing whilst entering, leaving and staying in the pose and these themselves are also all able to effect the function and the effect of the asana. Before discussing the benefits and contraindications of this asana it is important to identify with version of the posture is going to be taught

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Upward Facing Dog Pose

aditya — Mon, 21 Jun 2021 06:54:41 +0000

Begin from plank pose. Line up the palms just slightly wider than shoulder distance apart, fingers spread wide on the mat, with the index finger facing forward. The heels line up over the toes and the body is in a strong long line.

Inhale to simultaneously roll over the toes to press the tops of the feet into the ground and press the sternum forward to extend the upper spine. Lift the eyes and chest up. Press the shoulders back and energize up from the palms of the hands.

This posture can be used as part of a flow through sun salutations or held on its own for several breaths. To come out, shift the weight back to plank, tucking the toes under again. Press back to Down Dog or lower through Chaturanga Dandasana to release to the floor.

*This posture can also be started from the floor, with the hands lined up at the chest, pressing the chest up and out and lifting the pelvis and legs away from the floor.

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Sphinx Pose

aditya — Mon, 21 Jun 2021 06:49:46 +0000

Naraviralasana is the infant of backbends. It can be practiced with either an active or passive approach. This yoga posture is great for relieving low back pain, hamstring tension, and circulation in the legs and hips. Although the posture looks easy, students should take care not to use extreme force in extending the neck and head towards the back, but expect to engage the thighs and other muscles and joints.

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Sphinx Pose II

aditya — Mon, 21 Jun 2021 06:47:09 +0000

Sphinx pose is a gentle backbend that is beneficial for beginners and students with injuries that prevent them from doing other backbends. It is also an effective and gentle backbend for experienced students.

To enter the pose, lie on the stomach with the feet hip width apart and arms bent at the elbows alongside the body. The palms are flat on the mat. Press the palms into the mat and gently lift the torso off of the mat. Shift the elbows so they are on the mat and directly under the shoulders. The arms make a 90 degree angle and the fingers are spread wide on the mat. The shoulders are back and away from the ears, and the head is lifted while the eyes gaze straight ahead. Gently press the pubic bone into the floor, relax the gluteal muscles of the buttocks and feel the stretch in the lower back.

To exit Sphinx pose, gently lift the body to Table Top pose by pushing back from the hands and bending at the knees.

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Runner’s Lunge Pose

aditya — Mon, 21 Jun 2021 06:44:47 +0000

Runner’s Lunge is often found in Sun Salutations and in preparation for a class with many standing lunges. It helps develop stability and flexibility in the lower body and prepares it for the Warrior poses. Runner’s Lunge also increases stamina and strength in the arms, back, hips and legs.

Start in Mountain pose and inhale into Upward Salute pose. Exhale into a standing forward bend. Place both hands on the floor and step the right foot back, placing the ball of the foot on the floor and keeping the right leg straight. The left foot is between the hands, which are shoulder-width apart, palms flat on the floor. The left knee is directly over the left ankle. Look forward, keeping the chin parallel with the floor and extending the spine. Take a breath and while exhaling, soften the groin and let it sink toward the floor.

To exit, either step the left foot back to meet the right foot, and bring the body into Plank pose, or step the right foot up and bring the body to Standing Forward Bend. Repeat on the other side.

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