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Back flexibility
I mean really…..can anyone get a back bend starting in their late forties? Splits are obtainable, spreads, MAYBE, but a back bend???. If anyone has accomplished this, I would like to know. I need some inspiration!
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26 Replies
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I am not in my late forties, but I take yoga classes with many women who are (or appear to be… who knows, maybe they're in their 60s!) Some of them have very good backbends. I'm not sure if they were flexible in their youth or if they've only achieved it recently. But it's totally possible for them.
Also, what do you define as a backbend? If you are looking at pictures of contortionists, then that might not be possible for you (or me). But I'm sure you can achieve some degree of back flexibility.
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No, I am just trying to lift my head off the floor!!! Lol….. I am just flat and stiff as board (at least mt backside). 😉
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There are some other poses you can work on to improve back flexibility as you work up to a full backbend (called wheel pose in yoga)
Bridge/Half Wheel
http://4.bp.blogspot.com/_R8c3bIPv5TE/THKscw8EKtI/AAAAAAAAAak/AcxsIcT1AKA/s1600/Half-Wheel.jpgOne Legged Half Wheel:
http://media.onsugar.com/files/2010/07/27/3/192/1922729/ceba7807b18b9374_1-legged-half-wheel-pose.jpgUpward Facing Dog:
http://www.yogaclass.ie/images/upward-facing-dog-urdhva-mukha-svavasana.jpgIt took me a while to get my full backbend, but it helped to start with these progressions instead of struggling and potentially hurting myself in the full position. Good luck! From what I can see of your videos, you are awesome already. 🙂
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Lyme, yes, it is possible. It just takes time, patience and training. I have been surprised at how quickly my back has been responding just to pigeon pose. I do this religiously after my Zumba classes and I have gone from not being able to have my torso straight up and down to being able to.
http://25.media.tumblr.com/tumblr_lrzf2cCd4k1qmb2n9o1_400.jpg
I can also walk myself down into a back bend using the wall but I cannot lift from the ground into one.
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Thanks ladies, Willstart w these. Chem, serious? walk backwards down the wall to backbend? I would faceplant the wall n prob break my neck! But good for you!!!!
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Try it. You might be amazed. At first I could only get maybe one or two hands but I have been able to to get further and further. If I remember correctly I saw Danielle and/or Lee doing it in one of their videos after they did a workshop with David Owen a few years back. I still cannot scorpion up with the pole between my legs and grab the pole though.
The other thing I have done is backbend over a stability ball. My main problem comes with my shoulders.
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I have had the goal of touching my feet to the back of my head. Backbend comes first lol. I have been practicing for flexibility on my balance ball, and when in a bridge position, doing little bitty "don't fall off the balance ball" pushups overhead to build strength to get up there from the ground. I can now walk my hands down the wall backwards and I am ALMOST to the ground. With your headstands and handstands with the wall, I am sure you can do this movement too. I am in my 20's so I didn't speak up, but I've been trying to do a back bend for about 3 years now. Progress is SLOW but its coming. Pigeon poses, scorpion stretches. Your yoga hammock will help with the flexibility aspect a lot, and you can use it as a spotter when you know what height you need, so you can lower back into a bend and just lift up from there, so if you lose your strength, you won't fall on your head. Good luck, I'm working on it too 🙂
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Yes! Yes! Yes! Did you see my bridge pic on FB?? I'm a couple of years older than you are and I got it!! It can be done, girl. Although, I'm not ready to go into an actual backbend from standing yet. I'm going to start training by holding onto the pole with one hand for stability. After I get myself back to health, that is….
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It’s always possible to increase your flexibility at any age! Have you tried using the stretching lessons here they’re meant for all levels! I’m not a natural back bender and didn’t start working on my back until I was 33.
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I'm 38 and did my first backwards walkover yesterday! Never in my life have I ever done anything like that before. I didn't start doing bridge poses until a couple of years ago. I think what makes a person progress in flexibility is a daily practice. With your determination, you will absolutely get back flexy.
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I can do wheel and bridge and something they call crazy crab at my studio but anything more and I’m still working on it. Ha. My goals are king pigeon, one legged pigeon, and king dancer. And then Allegra. Ha I’m almost 30 and not flexible really. Well, more than the average person but that’s come with work. Make sure you are warmed up. I’m at work now on board a ship so I will do cardio for about 30 min before back bending and split training.
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Don’t know how to post pics from the iPad to the thread, but I’ve just put up pics of my most recent back bending session on my profile page. 🙂
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Yes Lyme, you will definitely improve if you try. Some basic exercises were already mentioned, I want to add the bow pose :https://www.studioveena.com/photos/view_photo/5126a0e4-4f60-409b-97bf-75300ac37250
Just lie on your tummy and grab the legs from the side. Lift the legs as high as possible and arch your lower back. I know my legs come up really high on the pic, but if yours won't it doesn't matter.
If you want to walk down into a backbend you can use a wall, but you can also use the pole. Then you'll have a really good and safe grip.
Remember that working on getting more mobile hip flexors will help to make almost any backbend position look bendier and better.
@Chemgoddess: Just curious about what it is that's actually stopping you from lifting into a bridge from the floor?
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Thanks all, u r really giving me hope!!!! Tomorrow is going to b a big stretching day for my back!!!!
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Lina, how do you get more mobile hip flexors?
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Blondebird: Do you practise oversplits? Elevating the front leg mostly gives an extra stretch to the back side of the front leg while elevating the back leg mainly stretches the hip flexor of the back leg instead (if you don't lean forward). You could practise that with a foam roller or so. If you keep the support anywhere lower than the knee you have to make sure that back leg stays straight, otherwise you won't get any stretch. It's not important that your front leg is straight or all the way down on the floor, just that you feel the stretch in the hip flexor.
There are probably a lot of other efficient ways to stretch this area but the thing is with me personally that I've always been very mobile in the hips and rarely feel anything there. So I've not been hunting stretches to improve them.
Maybe someone else have more ideas?
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Thanks for the response Lina. I do my over split training front and back leg. How about the back bend you do? bow pose? do you think that will work?
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in opening hip flexors?
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The bow pose and the elbow bridge (that you commented on) are good if you feel it in the hip area when you do them. But since you're fairly flexible already, I don't think you should stop there. After doing them, you could flip the bow pose so that you are resting on your quads instead of your tummy, and then bend backwards as far as you can, like I do here at 3:45:
https://www.youtube.com/watch?v=I3CZFkRN4ho
In this position you are putting some of the weight of your upper body on your hips, which you cannot do in the elbow bridge or in the other bow. This should be more efficient, try it! It's a really good stretch for the lower back at the same time!
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Most of the stretches suggested here are in the lessons for those who are interested. If you look at the descriptions it will tell you what muscle groups are being stretched and they are also placed together in muscle groups, so you can pick and choose what stretch works best for you. https://www.studioveena.com/img/smilies/icon_flower.gif Oh, also once you've worked on the individual lessons for stretches then check out the 20 min Back mobility routine!
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Lina it’s actually the front of my thighs that are pulling not my hips.
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Lina, I tried to roll back on my thighs while in bow pose and only got to my hips. Any suggestions?
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@Blondebird: Ok, got it. So anything where the hips are opened and the legs are bent I guess. Maybe that elbow bridge with bent legs (look my profile pic). Or the pigeon (or front split), pulling the back foot towards you so that the knee bends?
@Ajrt2118: It may just be a matter of practice. You probably need a bit more momentum when you roll into it. However one thing is for sure, the more you can arch your back, the easier it will be to flip over. But like I said, maybe you just need to go for it again, like for a pole move that seems impossible the first time… Re-try it next time you practise:)!
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@blondebird – It sounds like the challenge may be that you are already pretty flexible in your hip flexors/quads, but are looking to take it to the next level. I saw your video where you do King Cobra- can you take your hands and grab your knees in that pose? That's a modified version of the pose that should give you some leverage in bending at the place where your hips meets your thighs, thereby stretching both. You could also try "camel pose" where you begin kneeling and do a backbend with the goal of reaching your feet with your head.
Also, if you already have an oversplit using a block in the back, have you tried needlepoint/scorpion training? (A standing split with your back leg straight) If not, you could try to practice against a doorframe or the pole. Basically do your split against the doorframe with your torso bent over, then walk your hands up the opposite side of the frame until your torso is as high as it will go. That should stretch both the hip flexors and the thigh muscles.
If you can do all that, it might be time to consider taking a contortion class. Generally speaking, once you have all your splits and a back bridge with straight arms and legs, you're ready for contortion. I looked for classes in Manchester and didn't find any listings, but I did find two circus schools you could ask. The third link is a well-known contortionist in London; maybe you could check if she ever travels up to your area?
http://www.thecircushouse.co.uk/who-are-the-circus-house/
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Yes, the camel pose should be perfect, because the legs are bent per default. I do a whole bunch of them in the latest vid I posted on here.
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