Category: | Yoga Lesson Planner |
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Sub Category: | Seated & Floor |
Types: | Animal, Arm Balance, Back Bend, Balance, Chest Opener, Hip Opener, Inversion, Seated & Floor, Stretch |
Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Lower Back, Middle Back, Neck, Psoas, Upper Back, Wrists & Arms |
Chakras: | Crown Centre, Heart Centre, Sacral Centre, Solar Plexus Centre, Third Eye |
Therapy: | Back Pain, Confidence Building, Depression, Headaches, Indigestion, Leg Congestion, Poor Posture, Stress, Varicose Veins |
Drishti: | Up |
Dosha: | Pitta, Vata |
Kneel. Raise buttocks. Raise arms sideways to shoulder level. Lower right hand to left heel (slight twist) and left hand in front (gaze at raised hand). Chin near sternum. Repeat on the other side.
Stretches ankles, thighs, groin, abdominals, chest, throat, and psoas.
Palms against soles.
High or low blood pressure. Back or neck injury.
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- Coccydynia Yoga: Easing Pain In The Coccyx
- Awakened/Heart opening/ 4th chakra
- Tree of Life: Gentle Awakenings - Pigeion / Ustrasana
- Transformation Series 1: Yin Yoga
- Tree of Life: Gentle Awakenings
- Gentle Yoga
- Skylar Seated Stretches
- Transformation Series 1: Yin Yoga
- MedYoga: Beginners Postures
- Ask Genie2
- Ask Genie1
- 2016 Week 3
- Beginners Class
- 2016 Week 3 - Copy 5 tibetans
- Week 5 Backbends
- Week 5 Backbends amended
- 4th Chakra dynamic - Copy -
- 4th Chakra dynamic
- Ask Genie1
- Whole body 17
- Heart - STAYING IN THE FLOW - Copy !!
- 13, creating space
- Term 2 - JFKY
- Beginners wk 5
- Beauty
- Build Immune system
- Beginners Gentle Yoga - COPY
- Dylan week 2 backbends
- Dylan week 2
- Ask Genie1
- Backbends workshop
- backbends sequence
- Backbends amended
- Backbends amended
- Transformation Series 1: Yin Yoga 2
- Upper body 1
- Tree of Life: Gentle Awakenings
- Back Flexibility
- Mid Day Slump 1
- Invert Your Spine
- Transformation Series 1: Yin Yoga 2
- Sun Salutations and Variations
- Basic Lesson Plan (Adult)
- Ask Genie1
- Ask Genie1
- Awakened/ Throat 5th chakra
- Throat 5th chakra enlightened/private/sat
- Throat 5th chakra 90 min Y
- Throat 5th chakra 90 min Y - Copy
- Ask Genie1
- Vinyasa Flow 18
- July 24th
- Whole body 25
- Backbends: Open your heart and release your spine
- Goddess Flow
- beginners week 10
- 300 hour-1
- Whole body 25
- Back Flexibility
- 300 hour-exam
- Wk 5 Yoga for Cyclists
- Periode 1 - Les 1
- 3, new beginnings
- Anahata Chakra
- Aug 19 week final
- Tree of Life: Gentle Awakenings
- Throat 5th chakra enlightened/private/sat
- Ask Genie1
- Ask Genie1
- Ask Genie6
- week 4: Upper & Lower Back class
- Throat 5th chakra enlightened/
- Whole Body 33 - Twists for energy
- 4, new beginnings
- Vinyasa Flow 18
- Upper & Lower Back class
- Tree of Life: Gentle Awakenings
- Beginner Class 2 - Chakrasana
- 5, new beginnings
- Ballylooby -Level II/III Week 1
- 6, new beginnings, saluting the sun
- Skylar Seated Stretches
- Coccyx Pain
- Heart - STAYING IN THE FLOW - GT
- Coccyx Pain
- Heart - STAYING IN THE FLOW - Copy !!
- 4, there's strength in flowing movements; side angle bends
- Flow with back bends 06-03-18
- Meir session
- Air element peak pose ustrasana
- 5, there's strength in flowing movements
- Nov19 enligthen
- King of Hearts - Summer heart opening
- Air element peak pose ustrasana - copy
- Camel Peak Pose: Champion Of The Long-haul Journey
- 6, there's strength in flowing movements
- 7, there's strength in flowing movements
- Tree of Life: Gentle Awakenings
- Vinyasa Flow - Sat 3 December 2016
- Tree of Life: Gentle Awakenings
Let your students become aware of the amazing benefits of backends.
10 Benefits Of Backbends
1. Posture Perfect
If you work a job where you are sitting most of the time, it is likely that your posture is hunched (unless you are aware of your posture and correct it). People also hunch when they are looking at their smartphone – next time you go out, watch someone as they text or play on their phone. Their shoulders will often be hunched, and their neck protruded forward. Backbends help counteract the damage of bad posture by bending the spine in a direction it isn’t used to. They help to realign our vertebrae while at the same time stimulating the sympathetic nervous system. They open the chest, lengthen the spine, and strengthen the upper back, all of which make our posture more straight.
2. Shoulder Opener
Backbends are great for helping open shoulders – an area where most of us hold tension. Most people have shoulders that are rolled in, and a head that is cranked forward – this makes our breathing shallow and lungs compressed, making us feel less than optimal. Practising backbends will crack open this area, and subconsciously encourage rolled back shoulders.
3. Hip Flexor Stretch
The hip flexors are the muscles that allow us to lift our knees and bend at the waist. They’re found deep in the abdominal cavity, and cause pain for many individuals (especially if you are a runner or bicyclist). The pain is often felt in the upper groin region where the thigh meets the pelvis. Backbends are great hip flexor openers, as they extend the hips and give these muscles a chance to stretch. Be careful, however, as tight hip flexors can make backbends a little difficult, and may require other hip-opening exercises beforehand to get the really deep hip stretch that backbends will give.
4. Brain Health
Chronic back pain, which can be restored through backbends, has been linked to the lowering of grey matter in the brain. Take your brain to the spa with a backbend.
5. Back Strengthener
You can easily gain spinal strength with the help of backbends. I’ve been practising for almost two years and I’ve noticed a huge difference in how much stronger my back is. Backbends require lifting the body against the force of gravity, which helps build strength. Cobra pose, Camel pose, King Pigeon pose, Upward-Facing Dog Pose, and Bridge pose are all backbends and fab spine-strengtheners.
6. Back Pain Buster
If your back hurts practice gentle backbends. Our back is often in a state of chronic pain because we spend so much time bending forward, and not backward. When we start practising backbends, we counteract the impact of continuous forward bending and ease stress on parts of the spine that are often stuck in the chronic forward position. This will also help you stand straighter, which again, is another reason so many people experience back pain.
7. Heart Chakra Awakener
Backbending opens up the chest (heart space), which is connected to our sense of wellbeing and connection with others. Many people often get emotional when they do a deep backbend (like Cobra pose, Camel pose, King Pigeon pose, Upward-Facing Dog Pose, or Bridge pose). Whether you’re flexible or not, when first learning how to bend your back, you may experience a tsunami of different emotions. One of the deepest lessons in the yoga practice is about bringing the energy up the spine and cleansing the nervous system. Backbends thrust your full life force up through this central channel and burn through blockages along the way. When one of these blockages gets triggered it really does not matter whether you are doing a deep backbend or a beginner backbend, because the emotional state that gets triggered is really of paramount importance. Don’t run away when things get tough and emotional – backbends are an amazing thing you can do for your body and will make you a stronger individual both mentally and physically. Remember to breathe through it.
8. Breath Mastery
Backbends help open the shoulders and chest, getting rid of the tension that cramps our lungs and makes breathing shallow and un-easy. Once our chest starts to open, there is more space created for our lungs, allowing for deeper breathing and thus more oxygen flow through the body (this translates to better mental and cardiovascular function).
9. Energy Elixir
Backbending is a great way to give yourself a boost of energy. If you’ve ever done a backbend, then you’ve felt that rush of energy that invigorates the whole body. Your breath feels deeper and your sense of awareness sharpens. Backbending helps stimulate all chakras in the body and clears energetic blocks that make way for a huge boost of energy – not only that, but they increase our breathing ability, and breathing is key to truly embracing the life force that makes us feel alive.
10. Fear Blocker
Many people are fearful of backbends, especially deep ones like the King Pigeon pose, Upward-Facing Dog Pose, and Bridge pose that makes us move outside of our comfort zone. However, once you step out of that zone, you’ll really start to notice the change. Facing our fears and coming face-to-face against our physical edge teaches us to develop patience – especially with back bending when we are forced to form a deep trust with ourselves.