Back bends can be scary. I know. I've been there. They are entirely counterintuitive to how we spend most of our day: sitting at a desk, driving, watching TV, eating a meal or even walking and running.
What most people don’t realise is that our back is in fact designed to move in all 6 directions: forward fold, backward bend, lateral (side) stretch left and right, and a twist to each side. Doing this on the daily will increase your range of motion and keep your spine supple. If you need some inspiration, these desk stretches can be easily incorporated into your (working) day.
BENEFITS OF BACK BENDS
As much as they can be scary, back bends are also incredibly good for you. They are uplifting and therefore great to practice in your morning yoga flow, as long as you have warmed up well.
Back bends also:
improve your spinal health
improve your posture
strengthen your back
alleviate back pain
increase your energy levels
stretch your hip flexors and open up your chest and shoulders
If you have a fear of back bending, keep this in mind:
1. Start small. A supported bridge or baby cobra are great back bends and less daunting than a full wheel pose. Just because these yoga postures are easier doesn’t mean you don’t get the same benefits.
2. Strengthen your core. A strong core is very important for providing stability and support for your back. I remember when I first did a plank or side plank, (well, not even sure you could call it a plank..) I had zero strength in my core. I couldn’t even hold a plank for 3 seconds and didn’t understand how some people made it look so easy. It was no wonder I had lower back pain. Working your deepest core muscles is an absolute must before you start doing deep back bends in your classes.
3. Strengthen your back. Practicing yoga in general will make your back stronger and spine healthier. There are lots of other exercises you can do to work on strengthening your back and shoulder muscles. Simple cat cow stretches, planks and ‘swimmers’ are a good start.
4. Seek the support of a ‘real life’ yoga teacher, before trying out new poses via online videos. I’m all about online workouts (time-saving, work around your personal schedule, practice/train anywhere you want) however, if you have NEVER done yoga before, or you’re still very much a beginner, I encourage you to visit your local studio or take a few private classes with a local yoga instructor first. You need a basic understanding of the physical yoga practice at a very minimum, as well as body awareness. Your teacher can guide you through the more difficult postures and adjust your body to avoid injuries.
If you have done yoga before and you are comfortable doing back bends, here’s a 50 minutes Slow Yoga Flow video for you to do at home. Always remember to take it at your own pace and take the more nurturing option if that’s what you need today.