How to safely do backbends

Everyone has heard that the deflection of “open Heart” Anahata-chakra, which is responsible for such positive emotions as love, compassion, forgiveness, sincerity in expression of feelings and also gives you good posture. But not everyone knows about the “dark side” of the troughs — it is a potentially traumatic type of physical activity.

Deflections can overload the spine and joints, especially if you only learn a particular position, including bending. In particular, it is especially important not to overextend the lumbar vertebrae and wrist joints. Such poses as Bhujangasana (“Cobra Pose”), Sarbacane (“Pose of the snake”), Chakrasana (“wheel Pose”), Dhanurasana (“bow Pose”), Matsyasana (“fish Pose”) is notorious for this — they can knock you out of practice, if you do them wrong. What to do? How to protect your practice?

Camber — a complex pose. Do not consider them to easy asanas that you just “fall down” and relax. Deflections need to perform smoothly, without jerks, controlling every movement phase. Never “throw” the neck in the trough! Also don’t drop the case, otherwise the lower back will become “alarming”.

Deflections can be divided into “ordinary” (which you enter from a position lying on the stomach — for example, Bhujangasana — “Cobra Pose” and Dhanurasana — “bow Pose”) and “inverted” (in which you from a position lying on the back — for example, it Chandrasana, “Polymastic”, aka “Stand on the shoulders”, and Chakrasana — “wheel Pose” or full bridge). In the deflection prone, it is important to avoid discomfort in the wrist joint, transferring weight so that they were not the sharp, unpleasant sensation: it is a clear signal that you are too loaded joint. For example, in Bhujangasana, “Cobra”, it is very important to position the hands and elbows so that not too much or the waist (this is if the hands move too far forward), or wrist joints (this will happen if too to raise the body and place the hands almost vertically, and thus incorrect positioning of the hand). In the deflection lying on your back is also important to protect the wrist joints (shifting more weight back on foot if you feel strain hands) and put the right leg (thigh parallel to each other and not apart; knees do not extend beyond an imaginary vertical line is the projection of the big toe).

In passive deflections where you have to tilt the case back, for example, in the pose Matsyasana (“fish Pose”) or in Ushtrasana (“camel Pose”) do not relax the muscles of the neck and bark (abs and lower back) before the final, the bottom of the trough, otherwise you will leave the neck and back vulnerable, traumatized. Distribute the load, which gives a deviating weight of the body, between the muscles of the back and waist, and hands, and “turn on” of hands! Ustrasana on relaxed hands safely back can perform only individual artists, and people with outstanding physique, to everyone else I would suggest (contrary to the traditions of Satyananda yoga) to leave Ustrasana hands “included” in the tone. The same in Matsyasana, and in addition in this second position it is better not to rely on the top of the head and leave the body poveshennym on the elbows, only his head thrown back (in an arc on the background of active, strong neck, very slowly, loosing only when the backward movement has stopped!) – activation of the thyroid gland is not hurt, but the surge in the low back and neck injuries — protect.

In deflection it is best to dive on the breath — so you can create a support for the thorax, lower back will protect, and will avoid extreme positions that can be traumatic. Besides, fizjologiczne — natural. You can also make a complex deflection-hold after inhale (Antar Kumbhaka), for the same reasons, but even better is true, so long the posture will not keep and at some point will have, by noting the position of the body, go to the free, normal breath (in the moment of exhale is easy to lose the fixed position, pay attention not to SAG).

In backbends, you feel heavy, it should sink to the backdrop of a Mule-bandhs (for beginners easier — Ashwini-wise, it is no less efficient in keeping the deflection). Compression of the perineum “fixes”, fixes the lower back and overall core, which is also very positive and protects from injury.

Deflections standing — such as Hasta of Uttanasana (“the pose of the deflection-traction with hands up” — the second position of a complex of Surya Namaskar — “Salute Sun”, after the original position “Namaste” — Pranamasana (“salutation”)) — can cause dizziness, if they do on the breath. In this case, to noticeable improvement, to do these postures on the EXHALE. So you have option to inhale (not exhale) in the first, the original, position of Surya-Namaskar, and Hasta Uttanasana — on exhalation, continuing to exhale when bending forward (in the following, the third position of the complex — Pamahalaan — “Position of the tilt of the head to the feet”). Or you can start the complex as usual exhalation in the starting position, inhale to make stretching your arms up (arms go from “Namaste” up to the top of the full traction up), but to tilt the case back a bit and reject hands behind your head with the breath! In any case, this variation is better than the dizziness and loss of balance (potentially dangerous in case of fall back!). The same applies to Ustrasana — “Camel” and other poses. See the feelings! Especially important is said in this paragraph is for people with high blood pressure.

Each deflection corresponds with a chakra. When the physical, external form of the postures already mastered, should pay attention not only to breath, but Drishti meditation on chakra, which corresponds to this position. Drishti helps to enter the meditative state (“no-mind”, Mauna, Citta-Vṛtti-Nirodha) and save it to practice.

Drishti point for some typical deflection:

  1. Bhujangasana (“Cobra Pose”) — Svadhisthana-chakra;
  2. Hasta of Uttanasana (“the pose of the deflection-traction with hands up” — the second position of a complex of Surya Namaskar);
  3. Ashwa, Sanchalanasana (“Pose of the rider”, from complex Surya-Namaskar) — ajna-cakra;
  4. Ushtrasana (“camel Pose”) is the Anahata or Vishuddhi;
  5. Got Margerie-asana — Swadhisthana-chakra, and the deflection of Shambhavi-wise;
  6. Simavastanin (“the red lion goes roar”) — Vishuddhi or ajna;
  7. Chandrasana — Visuddhi or Anahata.

Drishti for each of the key asanas of Hatha yoga can be viewed in the reference book “Asana Pranayama Bandha Wise” Bihar school of yoga).

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