Back Bending: From Pain to Bliss

I often hear a sigh of disgruntlement when I introduce the first backbend in a yoga class. Back bending is demanding, and sometimes it even hurts.

But it shouldn’t—at least not for most.

Why does a backbend hurt? There are a lot of possible reasons. For some, the muscles of the back are simply imbalanced. One side is stronger, so it pulls the spine shorter faster causing it to rotate and put pressure on the joint on that side. Similarly, tight muscles on the front side of the body can prevent back bending.

For others it could be the boney architecture of the spine simply won’t allow deep back bending, but the student is convinced with effort and eagerness, s/he can force it to go further. Still yet, others may have injury or degeneration in the spine. Some have poor alignment. With some effort and energy focused on muscling into the pose, it’s easy to do!

Try these tips to reconfigure your backbend on a path towards bliss.

When pressing into a backbend, be sure to plant your foundation and hold it as you transition up into the pose. Your foundation is your hands and your feet. Often times, students turn their feet out and move their hands just as they are pressing up. That’s like moving the footer of a building as your trying to pour the concrete foundation. Not good!

Tip #2:Come up onto your heels. This will create more space for your lumbar spine and you might just be able to straighten your arms or be pain free for the first time. If that doesn’t work, try putting your feet on some blocks.Enjoying learning these tips?If so, it may be time to consider enrolling in my Yoga Teacher Training Program. In it, you’ll learn mat skill secrets to advance your practice and much more. Our next program starts soon and applications are being accepted now.

Love and brilliance,