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The benefits of backbends

September 13, 2019

A healthy spine is a combination of strength, firmness, and flexibility. The practice of backbends is essential to maintain this balance of a strong but flexible spine, toning the muscles of the spine, as well as lengthening the muscles and connective tissue. Today YogaYe brings you a post about the backward bends or backbends which is the term used in English. Just as forward bending postures invite recollection, extension postures produce a feeling of expansion. The postures of both groups complement each other to keep the spine strong, balanced and healthy. These types of postures are very deep and have many benefits both physically and emotionally. But what are the benefits of backbends?

The 5 movements of the column

The possible movements on the spine are: forward flexion, extension or backward flexion, lateral flexion or inclination and twisting. Our spinal column has a very large energy potential. If we move it from the conscience and in all these addresses We release this potential.

Los backbends in Yoga

Some typical stretching poses like Sphinx (Salamba Bhujangasana), Cobra (Bhujangasana), Bow (Dhanurasana), Sun (Suryasana), Camel (Ustrasana), Fish (Matsyasana), Bridge (Setu Bandha Sarvangasana) , the wheel (Chakrasana or Urdhva Dhanurasana), provide the benefits that this movement provides to the spine in particular and the body in general. Many people experience fear when performing backbends, this is normal, we are taking our body to new places. But we need to have faith, trust in ourselves and in the method. But why do we do backbends?

Benefits of Backbends

Extensions are very good, here is a list of benefits: A physical level
  • Improves the flexibility of the spine.
  • They open the chest.
  • They make the spine flexible.
  • It allows to work the muscles of the back and abdomen.
  • Stretches the front structures of the body (chest, abdominal muscles, hips and thighs) and the internal organs.
  • Arms and shoulders are strengthened.
  • Improve posture.
  • Perfect for balancing our "office" posture and rounded shoulders.
  • If done properly and practiced regularly, they can help prevent back problems.
  • Tones and massages the heart muscles improving their function.
  • It activates the hormonal system by stimulating the pituitary, pineal, thyroid, and adrenal glands.
As for the the breathing
  • Increases the capacity of the lungs thanks to the opening of the rib cage,
  • and allows us to breathe better.
Sopen the nervous system
  • All backbends stimulate the central nervous system and increase its ability to fight stress.
  • They help relieve and prevent headaches, hypertension and nervous exhaustion.
  • They stimulate the body and are very useful for people with depression.
A mental level
  • They provide physical and mental sharpness.
  • They have a rejuvenating, invigorating and activating effect.
  • Relieves stress and anxiety.
  • Calms overactive minds.
  • It teaches us that limits are self-made.
  • Helps us overcome our deepest fears,
  • and allows us to gain courage, strength and confidence and new perspectives on life.
At the energy level
  • Stimulates Anahata, the heart chakra.

Steps for backbends

Before entering a backbend one needs to:
  • Have some awareness of the spine.
  • Create joint space by warming up properly and breathing before moving into the backbend.
  • Enter the backbend on the exhale, moving into the space we've created.

Contrapositions for backbends

After a backbend, a counterpose is recommended to stabilize the spinal discs. An opposite of an extension would be a flexion, for example:
  • Child's Pose (Balasana) or Knees to Chest (Apanasana) to relax your back.
  • The cat would be a contrast to the cow.
  • Paschimottanasana after the wheel.
  • Sleeping pigeon after Eka Pada Rajakapotasana or pigeon with extension.

Conclusion & expansion

Backbends are the best teachers. It is important to note that the movement does not originate exclusively from the back. In these postures intervene all the muscles of the body, including the toes, legs, spine, diaphragm, shoulders, and head. For example, in the wheel, it is important to stretch your arms, bring your chest forward but also relax your neck, activate your legs and, above all, breathe. Back extensions can be understood as a backward flexion of the entire body and the maximum expression of the movement of the back. expansion and creation.

Namaste and good practice with YogaYe!

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