backbends

[Guest guest]

Hi all<br>It's been very helpful reading advice

on getting into/out of and being in poses correctly.

Any advice on backbends? They are my nemesis. I am

willing to consider the relevance of earlier discussion

here on the psychological meaning of backbending (ie

vulnerability) but there is definitely a physical component. I

can't seem to get my shoulders open enough to make much

progress here, even after 2 years of primary series

practice. I did go to a class (ok, a 'crim's class) where

there were a lot of back postures done before urvha

dandurasana, eg camel, cobra, etc. and that seemed to help.

How does one progress in backbends doing only the

primary series? Does anyone supplement with these other

back-specific postures?<br>thanks,<br>emstreet

[Guest guest]

I have a problem with tight shoulders in

backbending too, in my case from years of unbalanced strength

training for rock climbing (and am therefore *highly*

sceptical, to say the least, about suggestions of weight

training being potentially beneficial for ashtanga

practice). <br><br>Anyway, techniques that I've found to

help to get the shoulder opening are:<br><br>* have

something to push against with the hands. One of my first

teachers suggested using blocks against a wall; another

option is holding onto the ankles of somebody standing

behind you (your teacher or an assistant)<br><br>* start

with the hands a bit further out rather than directly

under the shoulders; learn to move them closer in

gradually<br><br>* don't try to push all the way up for the first

one or two repetitions; just come up with the weight

onto the hands, crown of the head brushing the floor,

gently rock back and forth and get used to the weight on

the hands.<br><br>* bandas! and tilt the hips so as

to flatten the lower back - Richard Freeman

describes this as "tucking the coccyx between the legs".

Keeping the feet parallel not splayed out, and pressing

down the roots of the big toes, also help to protect

the lower back and move the work into the upper back

and shoulders, which is where you want

it.<br><br>Lots more advice from people more qualified than me in

messages #821, 823, 827. (Shameless plug: see

<a href=http://www.alanlittle.org/yoga/index.html

target=new>http://www.alanlittle.org/yoga/index.html</a> for an index to

some of the interesting and

useful stuff in the archives)

[Guest guest]

I have a suggestion but it isn't part of the

primary series but here goes.<br><br>Lie on your back

with a belt handy with the largest loop you can make.

Bend your knees and put the belt around the ankles,

feet flexed.<br><br>Next take the strap up into your

hands with arms overhead not behind you. This may be

awkward to get and make sure your strap is large enough.

The goal is to pull on the strap with arms STRAIGHT

overhead lifting the chest and knees. Do not bend at the

elbows. This opens the armpits. While in the pose, press

your thoraic spine between your shoulderblades and

lift the chest. Relax the head. The work is in the

upper body not in bending the lower back. Keep the

pubic bone pressing hard into the floor.<br><br>Hope

this helps. It made upward bow much easier for a

friend. <br><br>Good luck,<br>Yeshe

[Guest guest]

Do you mean lay on your stomach? I can't figure this otherwise.

[Guest guest]

Oops...Yes, of course, lay on your stomach.<br><br>Yeshe

[Guest guest]

thanks alan and yeshe for your input on the dreaded backbends. I will

definitely try your suggestions. Alan - your index is a great reference! - I

hadn't checked it out before.