Guest Author - Nancy Welker
An easy Yoga pose that increases flexibility of the spine and reverses the damage that can be done to the upper back muscles from leaning over to read or work at the desk. This asana has another benefit as well - it can help to firm the muscles of the face and neck, resulting in a more alert, youthful look.
Since Standing Back Bend opens the front of your body, regular practice strengthens your core, with the emphasis on the lower back. Spinal alignment is corrected with this asana, which translates into wonderful things such as increased reach and a stronger, healthier overall appearance.
This asana is a very good warm-up for other standing poses and is part of the classic Sun Salutation.
Instructions
1. Start in Mountain Pose.
2. Inhale as you circle your arms out to each side and bring your palms together overhead. Your arms should be held straight, but not rigid. Use care not to lock your elbows.
3. Relax your shoulders down and away from your ears.
4. Press your feet down firmly to the ground, and extend through the crown of your head to lengthen your spine. It's helpful to visualize a thread attached to your head that's pulling you upward.
5. Inhale as you press your hips forward and gently arch your upper body backward.
Note: Make sure you keep your head and neck straight and in line with your spine. Your upper arms should be beside your ears throughout this bend.
6. Tilt your head to look up at the sky with your neck kept long. Don't allow your head to drop back.
7. Hold the pose from 10 to 30 seconds, depending on your comfort.
To come out of Standing Back Bend, inhale and lift your torso upright. Then exhale and bring your arms back to your sides. After performing this asana, it is best to perform a forward bend to stretch your spine in the opposite direction.
Caution
As you are holding this pose, be sure you don't allow your head to drop back. When this happens your lower back will over-arch and can cause pain or even injury. It's best to maintain length down the entire spine as you keep focused on the smooth and easy curve of your back.
Modifications
To ease lower back strain you can stand with your legs a little wider than hip width apart. You can also try standing straight with your arms extended overhead, instead of bending backward. While standing straight, focus on lengthening your entire body and move your upper arms back slightly behind your ears to open the front of your body.
You can open your chest more by stepping your right foot forward and clasping your elbows behind your back. Then inhale as you gently arch your upper body backwards. After holding the pose for 15 to 45 seconds, inhale as you lift your torso upright and then exhale as you return to Mountain Pose. Repeat these steps with your left forward. Note: For those of you who cannot lie on your stomach, this variation serves as a good alternative to the Cobra Pose.
For the larger person, you can support some of your weight with your arms. Perform the Standing Back Bend as described above, except pace your palms on your lower back, just below your waist. Your fingers should be pointing down. This will relieve some of the stress on your back and also help with any strain in keeping your arms lifted.
Firming Your Face
A back bend can help to reverse the downward-pulling energy of gravity. By performing this asana, or any back bend, you give the muscles of the face and neck a welcome rest from the 24/7 "tugging" gravity gives our bodies. You can best accomplish this by visualizing your face and neck being lifted up toward the sky while you go into the bend.
Anyone who has a history of back problems should consult a qualified medical practitioner before this or any back bend.
A link to Mountain Pose is at the bottom of this article.
Namaste!
