Backbend Challenge: June ’18 – Week #3

Week #1 of the Backbend Challenge focused on backbends in everyday life. Then in week #2 we practiced simple poses. And now here week #3 we explore backbends using props…

One of the great things about doing backbends with props is that all the work is being done for you. The practitioner need not do a thing – just lie back and soak up the bend!

Here are a few simple options:

#1: You and your mat: (Props – 1 rolled up yoga mat)

Roll up your mat as if you are going to class. Then sit on the floor, carpet, or x-tra yoga mat if you have one. Extend your legs straight out and sit upright so you are in an L-shape. Then place your rolled up yoga mat lengthwise directly behind and touching your tailbone. Then lower yourself back and lie down on the rolled mat. Now the entire length of your spine and the back of your head are on the mat. For added comfort use a neck pillow or a rolled up towel or shirt underneath your neck. Relax down through your shoulder blades and allow your arms to angle 15 – 20 degrees away from your hips with the palms open facing the sky. Close the eyes, breathe, and relax. You should feel a gentle opening and stretch along the spine. Remain here 2 – 6 minutes or as is comfortable for you.

#2 Elevate the hips: (Props – 1 yoga block)

Lie down on your yoga mat. Bend the knees and have the feet flat on the mat. Press with the feet and raise your hips. Place your yoga block directly under your tailbone and lower yourself down onto the block and extend your legs across the earth. (Note: The block has three different heights depending upon how you set it down. I would suggest using the lowest height the first time and then you can always adjust it.) Now you have your heels and shoulders and head on the ground and your midsection is raised up supported by the block. Another option is to raise your arms and lay them back over your head, i.e. past your ears.

#3: Heart Opener: (Props – 1 yoga block )

Sit upright on your yoga mat and extend your legs. Then place your yoga block behind you so that when you lie back your upper spine will be on the block. The block should be directly beneath your sternum. Then extend the arms out in a T-shape and soak up the pose. To start, keep the block in its lowest position. Some may need some support underneath the head as well. Remain here for 3 – 5 minutes or per your level of comfort.