Day 22 Backbends –

Fundamentals

So, you’re up for a back bend? Excellent. Back bends are great. Except when they’re not – see end of page. If you’re new to this stuff, bring all of the ‘reflection in action’ you’ve been practicing this last 5 weeks – you’ll need that with back bends – you can get into trouble quickly if you just go through the motions. If you don’t feel strong enough, trust that and repeat the forward bend week and you’ll continue to develop strength in your back.

Remember – zero tolerance to pain, even niggles. On our mats, pain is a warning, and a niggle is low grade pain.

Fear not! If you treat them like a warning and heed them you’ll (be safer, obvs, and) you’ll improve faster.

Rules of thumb –

  • Do less – without pain. Ease off.
  • Seriously, easing off until you can do it without the pain. No pain. Then work there.
  • If you can’t regress it out of pain, substitute the pose for another
  • Watch how your ego pushes you into action that isn’t always in your best interests.

You’ll know if your teacher has an Iyengar background when you go to them and tell them about some new pain you’ve picked up, and they say, ‘Good’ . You think, that’s not how this’s meant to go…’You’re ready to start listening’.

Harsh 😁

Some things to consider with backbends

  • It’s ok not to be ok with back bends – all in good time (which includes never).
  • You need to move into a back bend with intelligence in your spine, not your brain
  • Zero tolerance to pain and niggles
  • If you’re new to these – try a seated back arch – easy in, easy out of it. Or practice the early ones – like salabhasana – coming into it from a prone start; or a passive back bend over a support (more to follow, in the coming months).

Consider contraindications

If in doubt, speak to your Dr.

  • Pain made worse with back extension (such as the early phase of ‘trapped nerve’/’slipped disc’ rehab)
  • Referred leg pain into one or both legs brought on by back extensions
  • Osteopaenia / osteoporosis
  • Bony mets
  • Surgical fixation
  • Spinal stenosis
  • High extent of scoliosis (you need 1:1)

If you have some big medical thing going on, best to ask your doctor

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