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Backbends
Class Act: Ashtanga Yoga's Second Series
Do you remember this pose? It was one of the yoga challenges called Crow pose. It's part of Second Series in Ashtanga yoga, known as Nadi Shodina, which means nerve purification.
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Partner Yoga Pose: Grounded Backbend
Backbends are some of my favorite yoga poses. Since our bodies rarely have the opportunity to bend this way, not only is arching the spine a treat but it stretches the front part of your body quite nicely. Not only that, but increasing flexibility in your spine is a great way to stay healthy and avoid lower back pain.
Strike a Yoga Pose: Wheel
In Ashtanga yoga, right before you go into the closing sequence, you do the Wheel, aka backbend. This is one of my favorite poses because not only does it increase flexibility in your spine, but it also opens up your shoulders and strengthens your upper back and thighs.
Sanskrit Name: Urdhva Dhanurasana
English Translation: Upward Bow Pose
Also Called: Wheel or Full Backbend
Want to know a great trick for getting into this pose?
Partner Yoga Pose: Down Dog Scorpion
Backbends top my list of favorite yoga poses. It feels great to arch my spine and stretch through my abs and chest. Some backbends are more challenging than others though, like Scorpion.
Strike a Yoga Pose: Camel to Child's Pose
Doing stretches for your back not only feels good physically, but they are also energetically stimulating. Backbends open the muscles near your heart. This is the location of your 4th chakra which is associated with love and compassion.
Strike a Yoga Pose: 1-Legged Bow
If you like backbending poses in yoga, then you probably love Bow pose. Here's a variation that focuses on bending one leg at a time, which allows you to work on stretching out your chest and shoulders more effectively. It's also a great quad-strengthening pose.
Strike a Yoga Pose: Half Wheel
Backbending poses are great for opening your heart and chest, both figuratively and literally. I love this particular backbend because not only does it increase flexibility in your spine, but it also stretches out your shoulders and the back of your neck. Because it doesn't require a lot of energy, it has both a calming and energetic effect on the body and mind.
Couch Time: Scorpion
Since I run a lot, my hip flexors and lower back get really tight, so I love stretches that focus on opening these areas, such as Scorpion. This is actually a yoga pose that's a balancing backbend. It feels amazing on the front of your body and your spine, but it's a really difficult pose to get into, let alone hold long enough to get a good stretch.
Partner Yoga Pose: Seated Bow
One of my favorite backbends in yoga is Bow pose. If you have a hard time holding your ankles with your hands, then you won't even be able to feel the amazing stretch in your chest and shoulders. So that's why doing this pose with a friend is so great.
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