Yoga Upgrade. Preparing for the backbends.
When we think how to conquer a new height in the practice of yoga, being no longer quite newcomers to the rug, the thoughts of improving and deepening the deflections are likely to come last … All explainable: back bend — one of the most difficult elements in yoga, because it is needed to involve the whole body, regardless of the posture and spine.
The spine is the pillar of the body. Attached to the vertebrae muscle layers, regulating and supporting muscle and ligaments, which gives us an opportunity to move. And move extremely diverse!
The spine has several natural “backbends” — in the cervical and lumbar-sacral spine. Because poses are aimed at opening the pelvic area (for example, Ustrasana or Sukhasana) are relatively easy. THE same can be said about the neck, release your head back at an elementary deflection standing (here, of course, everything will depend on mobility and the mobility of the shoulder joints and, in particular, the trapezius muscles, but that’s a different story).
The main problem for practicauy all levels — deflection in the thoracic spine. This is understandable: the chest is a powerful immobile structure, designed to protect the vital organs and to support the muscular activity of “Homo erectus”. That’s why chest, having initially ipotechnoe direction (i.e. deflection “forward”), hardly “bend” back. But bend!
Let’s look at the basic principles to upgrade your practice and prepare the body for literate deflections.
1. You are already not a beginner yogi, because you know the basic principles — heat, fill the muscles working area with blood and oxygen. act consistently based on the principles of physiology and anatomy of the body. Because in the first place — up or training. First let optimized for your level of practice local deflections — those that are confident and not expend the maximum effort. Well suited, for example, the posture of Namaste behind the back in a standing position.
Even after such a confident and relaxing for the body, “standing“, it is imperative to compensate for the tension in the thoracic and lumbar-sacral spine and relax the hands. Therefore recommend that such an advanced version of the stabilization — Utthita Hasta Padangusthasana.
2. Properly warmed up, you can move on to something more interesting. For example, to add the first deep trough in the variation of Namaste with hands behind back standing. Note: be careful with the pressure on brestes, it is extremely recommended to keep the feet shoulder width or slightly wider than shoulder width and knees slightly bent until, until feeling stable “breathing” inside the vertebrae of the lower body.
After such an intense posture, I recommend no less intense kombinatornoi impact on hands, shoulder and wrist joints in particular, and the muscles of the waist with the intercostal muscles of the thoracic. One of the favorites in this case — Garudasana.
3. Deepen further! All “favorite” and nice-looking photos (Insta-yogi, are you there?:)) “The bridge”, or as it would be correct to call Chakrasana. With all sorts of variations, of course! It is not recommended to perform “cold“, because extremely powerful asana gives the pressure on the lumbar-sacral region, aggravated by the expansion of the chest. In turn illiterate performance may entail a number of deep nerve clips until radiculitic pain. so nurture a respect for the body.
Take rest before the next step? Sure! Somewhat unusual to offer a similar position as compensation, but for me it works (given bouizakarne stiffness of the thoracic and lumbosacral…). Beautiful and pleasant in terms of stretching and balance (and you need it for the next step) option of Utthita Hasta Padangusthasana. Try!
Well, now a well-known option Chakrasana — asymmetrical balance. Try to center the load in the lumbar-sacral and “breathe” through the vertebrae of the chest.
After the mandatory deep stretching and relaxation for the working muscles. Adho Mukha Svanasana to help practicing!
4. Well and finish, perhaps, the theme beautiful asymmetrical deflection in Ustrasana. Check your readiness level before proceeding to the execution! The indicators are: confident performing classical Ustrasana, locally working the chest and stretch the thighs together with the lack of pressure on the lower back.
And finally — a wonderful stretching of the entire body in a variation of Eka Pada Radja Kapotasana. Enjoy!
Practice with love to your body and sensations! Improve practice, based on the laws of nature!