The past four weeks have been all about backbends! These powerful poses boost your strength, flexibility, and overall well-being. They help counteract that slouchy posture we all get from daily life, leaving you feeling energised and amazing.
But let’s be honest, sometimes those deeper backbends can feel like reaching for the stars. No worries though – I’ve got some tips to help you transform your backbends!
1. Rethinking Flexibility: Balance is Key
While flexibility is a plus, the real secret to backbends is a balance between two things: having a nice, open front side and strong back muscles for support.
Imagine crunches – they contract and shorten your abdominal muscles to create strength. Backbends work in opposition, lengthening the front of your body while strengthening the back muscles that support the arched position.
Key Action: Move beyond the “flexibility only” mindset. Focus on both lengthening your anterior body and strengthening your back and spine for a balanced approach to backbends.
2. Legs: Your Under-Utilized Powerhouse for Backbends
Forget about forcing your backbend with your upper body! Your legs hold the key. Imagine them as sturdy pillars supporting your entire backbend.
Instead of relying on arm strength, initiate the lift from your heels. Press them back and up, engaging your glutes and hamstrings. This creates a lengthening sensation in your spine and naturally opens your chest and armpits as your back arches.
Key Action: Use your legs to initiate the lift, taking pressure off your upper body and allowing your chest to open naturally.
3. Core: The Mastermind of Stability
Core engagement is crucial for safe and effective backbends. The challenge lies in maintaining core connection while opening the front of your body. Imagine a harmonious balance between expansion and engagement. This is where your legs come in again!
Begin by engaging your legs. As they activate, they naturally hug inwards, creating a deeper core connection. This subtle but powerful feeling allows you to engage your core even as your belly opens.
Key Action: Think “engaged legs, engaged core.” This helps avoid lower back discomfort and enhances your backbend lift.
Additional Tips:
- Deep Breathing: Deep breaths will help you to maximise chest opening.
- Listen to Your Body: Every body is unique. Modify poses and respect your limits.
- Neck Position: Safety first! Don’t force your head back. Explore modifications for sensitive necks.
Some of the postures that we have been practising include:
- Camel Pose (Ustrasana): This heart-opening pose stretches the chest, shoulders, and hips while strengthening the back.
- Wild Thing Pose (Camatkarasana): A playful and energizing pose that opens the chest, shoulders, and hips from a side angle.
- Wheel Pose (Urdhva Dhanurasana): An deeper backbend that strengthens the core, back, and legs, while opening the chest and shoulders.
Remember, this is a journey, not a destination. Enjoy the process of safely and effectively unlocking your backbend potential, right here in Rugby!
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