As you exhale, hook your left elbow on the outside of your right thigh.
Bring your hands together in Anjali Mudra, and as you inhale, lengthen your spine. As you inhale, reach your arms overhead, shift your weight into your heels, and send your thighs back and down to sit in Utkatasana (Chair Pose). See also Calming Backbend: Chatush Padasana Parivrtta Utkatasanaįrom Adho Mukha Svanasana (Downward-Facing Dog Pose), step your feet forward and come into Tadasana (Mountain Pose). Keep your hands clasped as you reach your arms back toward your feet to lift your chest and your feet. Now reach your arms straight back and interlace your fingers. From here, extend your legs straight out from your hips, pressing your feet firmly into the ground, and spin your inner thighs up to the sky, reaching your tailbone toward your heels. Lie on your belly and ground your hip points and pubic bone into the ground, creating your foundation for the pose. See also Begin with the Baby Backbends: Cobra Pose Salabhasana C Lift the tops of your thighs as you reach your pubic bone up toward your sternum. As you move through this spinal extension and flexion, can you recall the feeling of your pubic bone and sternum moving toward each other during crunches? Then, move into Plank Pose: From all fours, straighten your arms with your shoulders over your wrists, step both legs back, and straighten your knees, reaching through your heels. As you exhale, push the floor away and draw your navel to your spine. As you inhale, move the bottom tips of your shoulder blades in toward your front body, opening your chest. To begin, come to your hands and knees in Tabletop and do a few Cat/ Cows.
#Backbend yoga sequence full
Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when youĪfter practicing the Yoga Crunch with a strong sense of your front-body core, you can move into backbends more safely, knowing you can consciously engage the muscles needed to protect the lumbar spine.
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