Gentle Yoga Poses : Yoga Back Bend Pose

Gentle Yoga Poses : Yoga Back Bend Pose


Starting on a soft surface or mat, or sometimes
people take a blanket underneath their knees or a soft pillow. Just sit back toward your
heels. You want to take your knees and start them out, sometimes to make it easier. It’s
more challenging to keep your knees together, but you want to feel this arch of the foot
first, and then move down toward the front part of your mat, so when you actually go
back your head is on the mat. I’ll start with my knees out, so you can see as you lean back,
you can take your hands and just rest your hands right here to start off with a back
bend. The shoulders go back and the chest goes up and the head just looks up towards
the ceiling, take a deep breath in, and exhale. Now you can challenge yourself a little bit
more by coming down into your arms into the floor and letting the shoulders relax and
the face is up towards the ceiling. Breathe in deep through your nose. And exhale, now
you can lower the head down to the floor and take your hands down to your thighs or down
to your ankles, breathe in deep through your nose, exhale. Tilt the head right down towards
the floor and breathe in deep through your nose, exhale. Now you want to feel the chest
opening, the shoulders opening. You want to feel the back relax, so just release the hips.
Breathe in deep through your nose. And exhale and lengthening all the organs within the
abdominal area, breathing in again deep, and exhale. Now to ease yourself out of that,
just guide yourself up, release the back, take your hands, touch the floor, bring the
knees right in and shake it out.