Your back muscles need to be thoroughly warm before attempting backbends.

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The primary muscles you make use of when doing a backbend in yoga are, you suspected it, your back muscles. Nevertheless, there are a lot of versions of this posture, and they all call on secondary muscles to obtain into and maintain the positions. Yoga postures for your back can be quite extreme, so it’s necessary to warm up effectively in advance.

Back Muscles

No issue what sort of backbend you do, you’ve to heat up your spinal column, says Sivananda Yoga Europe. This is because nearly every posture in yoga includes your back and spinal column, intending to enhance versatility and flexibility. Along with the spine itself, backbends target your latissimus dorsi, the largest of your back muscles that fan out throughout your back from under your underarms. Your trapezii, which run down your spine and across your shoulders, and your deltoids, or shoulder muscles, likewise are needed to perform most presents.

Warm-up Pose

According to Yoga Journal, cow pose is an excellent way to heat up your back and spinal column in preparation for advanced backbends. Position yourself on all fours with your back flat. As you breathe in, relax your belly and lift your chest and sit bones to the ceiling. On the exhale, return to the start position and repeat 10 times.

Intermediate Backbend

Locust present is a slightly advanced position than cow pose and additional prepares you for much deeper backbends, says Yoga Diary. Lie on your stomach with your arms on your side, palms dealing with up, and your forehead leaning on the floor. Turn your thighs slightly inward and contract your buttock muscles, then exhale and lift your head, chest, arms and legs a couple of inches off the floor. Squeeze your buttocks and inner thighs as much as you can to hold this position for a minimum of 30 seconds. While in the flex, stretch through your arms and legs as if you’re attempting to reach the wall behind you.

Advanced Backbend

One of the most challenging backbends is king pigeon position. According to Yoga Diary, it needs to be tried only if you’re a skilled yoga professional and, even then, just if you’re heated up thoroughly. Start in the kneeling position, with your knees, hips, shoulders and head in best alignment. Place your hands on the back of your hips, fingers pointing towards the floor, then bend your head, shoulders and chest backwards as far as you can. To assist maintain your balance, push your hips forward as you bend backwards. When you’ve actually reached you can, delicately unwind your head back even further. This may be as far as you can go – don’t force the position beyond this stage, if you feel any pain in your back or neck. If you can continue, reach your hands back behind you and place them on the floor with your fingers pointing in toward your body. Keep pushing your hips forward so you don’t lose your balance. Again, only if you can advance, slowly lower the crown of your go to the floor. In the end pose, you’re holding on to your ankles with both hands and your lower arms and forehead are in contact with the floor. To come out of the present, gradually reverse each action.