It is not enough to use the flexibility of the spine to assume the asana.
Backward extensions are meant for students that have already developed tone to their spinal muscles by practicing and building up awareness with standing, seated, and abdominal poses. One should have already practiced Chaturanga Dandasana and Urdhva Mukha Svanasana where you learn to develop the back body awareness, progressively and safely.
In this class, we are working with preparatory back-bending postures which are meant to be practiced with a “touch and go” approach. If you have been practicing and built up the spinal tone you may then hold for longer periods and allow your development to deepen but until then go with awareness and caution.
Backward extensions for beginners are introduced in a prone position (lying face down) which is safer as the arching is done from the outer spinal muscles. As one’s physical intelligence is built over continued practice, the outer spinal muscles work as needed, allowing the deeper smaller muscles to be better prepared to lift away from gravity for the more advanced asanas.
Remember:
It is not enough to use the flexibility of the spine to assume the asana.
The backward extension and the arching of the back are reliant on the physical and powerful activation of the arms and the legs for connectivity which coordinates the movement to the entire curve of the spine.
If one is particularly flexible even more caution is to be given to the low back and neck area.
One must enhance the extension and create as much lift in the chest to make as much space as possible. This way the load is distributed evenly over all 4 areas of the spine avoiding undue pressure in one specific area and overuse.
Back bending creates introspection and contemplation as one is directed inward as we come eye to eye, not only with our physical abilities, and our weaknesses, but also with our mental strengths or flaws.
Therefore there is a multitude of benefits for the entire body and mind. They bring tone to the physical structure and also alertness to the mind. This addresses our moods and emotions such as depression, dullness, anger, and an overactive ego. The organic body benefits from the vigorous circulation of the anterior and central spine while toning the kidneys. Balance is brought to the nervous system, which is like a perfect note resonating throughout the body.
This sequence includes:
Urdhva Mukha Svanasana Action ( Upward Dog Action )
Adho Mukha Svanasana & Urdhva Mukha Svanasana Flow ( Downward and Upward Dog Flow )
Parighasana ( Gate Pose )
Adho Mukha Svanasana ( Downward Dog )
Padangusthasana ( Hand to Big Toe Pose )
Utthita Trikonasana ( Triangle Pose )
Parsva Trikonasana ( Twist Triangle Pose )
Virabhadrasana I ( Warrior Pose I )
Knee Bending Action on the Wall
Ustrasana ( Camel Pose )
Salabhasana ( Locust Pose )
Supta Virasana ( Reclining Hero Pose )
Dandasana ( Staff Pose )
Setu Bandha ( Bridge Pose )
Bending Knee Pose
Savasana ( Corpse Pose )
