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Back bends
I want to start doing back bends from my forearms being on the floor, but all the videos I find everyone’s to the point of getting their feet to the floor and I don’t know what to do or where to start as a beginner?
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44 Replies
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are you talking about this? https://www.studioveena.com/photos/view_photo/5506229c-f7d8-4685-becc-2be80a9aa0eb
or this:
https://www.studioveena.com/photos/view_photo/54664bbe-e1ec-44b5-8f1e-382b0a9aa0ebI’m very much a beginner to back bends… let me know and maybe I can give you a tip or two that helped me along the way
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You’ll find a lot of stretching help here in the lessons! They’re great for beginners who don’t know where to start! 💜 . If you could find a pic of what you’re trying that would help us too 😊
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@Allyson, I’d be interested in beginner tips on accomplishing the 2nd pose you posted, if you don’t mind 🙂
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I actually found that video and was able to make a quick compilation.
1. prepare for bridge
2. come up to head
3. tuck hands behind head
4. push up with your forearms and feet.I will tell you here traction in your feet is key… also as you push with your feet your hands will slide so it helps to do it against a wall so you can really push. 🙂
Hope that helps a bit. I should revisit this move… I think i should be more open in the shoulders these days… 🙂
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Also you can stay at step 2 or 3 if youre not ready to move on…
if there is a specific point you get stuck (back flexibility, shoulder flexibility etc) Veena has great lessons. I think her shoulder stretches for back arch march are what opened up my shoulders.
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Yeah I’d like to get my feet to the floor, so basically a bridge but from my forearms. Thank you all, I’m taking a yoga class Monday and will definitely try these and check out arch march! Shall let you know how I get on x
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I’m just confused because in a bridge your feet start on the floor. Maybe I’m picturing something else in my head… Hm.
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Maybe kellie means coming down into a bridge (from a forearm stand), like your first pic allyson? Rather than going up into one (from lying on the floor on your back ) ?
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Just like Allyson’s first picture at the top where she’s against a wall, with flexibility and back stretches she’d be able to put her feet to the floor and that’s the point I want to get to, so I think I’m going to do the same and practice against walls first
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You might have more luck searching “forearm scorpion” if that’s what you’re trying for. You can walk down the wall and kind of let gravity help you… But touching the floor is a long way off for me. Feet to head is a much more attainable goal, though even that seems far off. 🙂
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Thanks, I’ve been practicing against my pole and I’m the same. We’ll get there!
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Ooooh! allysonkendall, what is the little wheel thing you have in your forearm scorpion pic? is that a yoga wheel? I just ordered one and its gonna take a few weeks to get it because they make them by hand. where did you get yours? and do you like it? 🙂 I’m guessing that’s what it is?
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I made it… https://www.studioveena.com/photos/view_photo/54fdbe27-2448-4ec7-a0ea-12d50a9aa0eb
🙂 maybe one day ill buy a dharma one… But they are pricey. Beach yoga girl had posted a coupon for them recently though.
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oh! very cool! yours is much prettier!!!
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Like you suggested, Allyson, I just ordered a “drift trike” wheel on ebay. It was $22 with free shipping. It is just PVC pipe, but that all the basic Dharma wheels appear to be. I have an old yoga mat that can be sacrificed for traction. I may or may not cover the inside.
One of my goals is to touch my feet to the back of my head, but my upper back is notoriously stiff. This may just be the tool I need!
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Jivete, sounds good! Post pics when you’re done.
I was thinking of spray painting the inside but was too impatient to wait for multiple coats to dry and turn it over and stuff… So I just found patterned duct tape. I still had to wait for the spray glue on the yoga mat to dry and that was hard enough. 😛
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Let us know if you get results from that. I am ordering a yoga wheel. All stretches hurt me because I have back problems and I want to see if the wheel helps painlessly.
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Luvlee, I just got my yoga wheel, I love it! however, it can actually be a little painful. kind of the way a foam roller can be painful, just from pressure. I would recommend warming your back up a little bit before using the wheel. But seriously, I love it and want to roll around on it all the time. you can control how much or how little pressure you want to put on it. I have a very stiff upper back and I find it very useful for opening my shoulders and upper back. sometimes I just wanna lay on it.
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also, maybe roll with the foam roller before you do the wheel? if your back hurts from stretches I wonder if this might be too intense of a stretch? it is like the foam roller on steroids. I guess it just depends on what’s going on with your back.
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I just got drift trike, aka a piece of white PVC, last night, and laid on it plain. Wowzers. It’s intense but in a good way. Luckily I’ve been working up to a similar stretch in aerial, so my abs at least are getting used to it. I really this this may be the trick to finally opening my upper back/shoulders. Can’t wait to get it all put together.
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Things like a back bend hurt and my shoulders are so bad that I can’t stay in one. Then my back hurts for days. I have a long torso and pinches nerves in my lower back and stretching for back bends pinches those nerves more I have been told. I love foam rolling though. I just got a Rumble Roller too and it doesn’t hurt, so i bet I would be ok.
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Also a big inflatable fitness ball might be good for you to lay on too. 🙂 if you are having pinchy nerve pain I would just start very slow and gradual. Your back might be quite flexible but you may not have the strength to support the flex and that can cause lingering pain after backbends. Maybe start small and focus on back strengthening more so than flexibility at least initially. Veena will probably have good suggestions for you. I have several Herniated discs and I’ve had spinal surgery, I can relAte to what you may be feeling. 🙁 hope your back gets strong and healthy! 🙂 it can happen! I’m proof , hehe
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A big fit ball is great and I used it a lot when first starting back bending. I would suggest using the 30 day’s to Flexy program, because it does focus on building the appropriate strength needed for back bending. I was never very naturally flexible when it comes to my spine so you’ll be learning what I’ve used to train myself.
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I want a ball as well. Just laying on one helps my back feel way better. I have ben told by chiropractors that most stretches that normal people can do with no pain are actually bad for my back and the shape and that is why I have been getting hurt and no progress for years. I have tried since I started poling to get a more flexible back, but then I get injured and have to stop. It has been a viscious cycle.
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the big fitness balls are nice too cuz theyre more forgiving and since they are big they don’t overexagerate the lumbar curve. Plus there are seriously endless exercise possibilities. Such a good investment and so much cheaper than the wheel. I would do a fitness ball before the wheel esp with low back problems and ask your doctor what he thinks about the wheel cuz it seems like it may reverse your progress :/
I’ve wondered about the dharma wheel and how it could possibly be a one size fits most situation. It def looks like it fits some peoples back better than others. Wonder if lulu lemon sells them/let’s people demo sizes in store…
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