nilambu: back bending postures

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Back Bending Postures

Benefits: Lengthens the hip flexor muscles across the front of the hips (which will improve the position of the pelvis and may alleviate lower back pain). Opens the shoulder muscles and improves posture. Strengthens and invigorates the whole body. Improve respiration, energizes the nervous system, counteracts depression.

Cautions: Never force yourself into back bend. Inhale and create space between your vertebrae. Always lengthen spine before bending. Where ever you may feel a pinching sensation, that part of the spine is contracted with the vertebrae discs rubbing together. To counteract this and alleviate the pinching, extend entire spine evenly along whole length of back. Don't sink into lumbar (lower back) and cervical (neck) spine.

Easy Pose for Sitting Meditation
Sukasana

Arm exercises: Arms up on chair; Forearms up on chair; Around the clock

Sun Salutation
Surya Namaskar

Warrior I
Virabhadrasana

Lunges with chair

Cobra Pose – a deeper flexion because front of thighs remain on floor
Bhujangasana bhujanga = snake or serpent

Upward-Facing Dog
Urdhva Mukha Svanasana Urdhva = upward; Mukha = mouth; Svana = dog

Locust Pose - 3 variations
Salabhasana Salabha = locust

Bow Pose
Dhanurasana Dhanu = bow

Half Wheel Pose
Ardha Urdhva Dhanurasana

Camel Pose
Ustrasana Ustra = camel

Pigeon Pose
Kapotasana Kapota = dove or pigeon

Upward Facing Bow Pose (backbend or wheel pose)
Urdhva Dhanurasana Urdhva = upward Dhanu = bow

Cross Bolsters Pose
Supta Sukhasana Supta = Sleeping Sukha=easy, happiness, joy, pleasure, comfort

nilambu.com - a personal yoga studio

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