Spinal Freedom in Revolved Low Lunge 5-Part Twist TechniqueanjaneyasanaREVOLVED LOW LUNGE TECHNIQUE You’re going to multiply the benefits of twisting postures with this 5-part twist technique. There are already benefits you may knowingly and/or unknowingly receive...
REVERSE WARRIOR: PREPARE FOR BACKBENDS
Full expansion, widespread freedom, release, and openness — this might describe what we feel as yogis when it comes to the shape of a backbend or heart-opening posture in our yoga practice. We might see ourselves floating easily into this posture and enjoying the lengthening in our front body along with the confidence and strength we embody in our upper and back body (depending on the posture).
Alternatively, we might think about pain, tension, injury, constriction, fear, limitation, even inadequacy if we can’t “achieve” the posture. These are all real experiences, thoughts, and emotions we may have when it comes to backbends. We must always consider, however, what our intent is when it comes to our practice and how we can still find enjoyment and expansion within our bodies, hearts, and mind.
Backbends are also referred to as heart openers because they are associated with doing just that: opening your heart from what may be closed off, such as buried energy and/or emotions like fear, mistrust, sadness, or frustration and anger. We may go to backbends in our practice to shift this energy, to release it. Through this idea, we can create more space between ourselves and our pain. If we can’t make these shapes with our bodies for various reasons, do we not have the ability to shift these energies? The answer: Of course we do.
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If it’s not an injury or condition that is preventing you from creating these shapes, you can approach a backbend through preparation. (This is not to say you can’t experience release in other ways, like using pranayama to unlock freedom, but that is for another discussion.) Begin by stepping back from what you envision as the end result and looking at placing your attention on areas that focus your mind, prepare your body, and allow you to let go of outcomes.
I’ll show you how we can do this with Reverse Warrior. If we place our awareness specifically on how we execute lateral flexion with the torso in this posture, it offers solid preparation for backbends. It takes our focus into the process. We are investing “well-placed effort” in how we deconstruct the appropriate actions. We can then experience and feel more expansion, opening, freedom, and release with this “preparatory posture.”
The required flexibility in this posture is directly parallel to the flexibility required in a backbend. I’ll discuss this further. Let’s talk about this well-placed effort first.
King Pigeon Variations Full Body Awareness for Your ShouldersmobilityKING PIGEON If you’ve practiced with Matt before, you’ll be aware of the domino effect or the ripple effect of how a yoga posture unfolds. Matt brilliantly breaks down every pose with care and...
Reverse Plank Pose Scapular Retraction For Back StrengthPURVOTTANASANAREVERSE PLANK POSE Asymmetry is a common issue when it comes to our asana practice. Opportunities to work on strengthening muscles in the back body are much more infrequent than opportunities to...
Crow Pose on Blocks Take Your Shoulder Stability to New HeightsSTABILITYCROW POSE It’s not unusual to have a healthy amount of fear and hesitation when it comes to finding balance in crow pose: Will I fall? Am I strong enough? Will I hurt myself? One of the most...
Side Angle Pose Shoulder Fix at the Wallupward rotationSIDE ANGLE POSE Stop for a moment and think about how many times you lift your arms overhead in any given asana practice. There are plenty of opportunities, aren't there? Side Angle Pose is a perfect example. ...
Open Splits Follow This Flexibility FormulaSAMAKONASANAOPEN SPLITS Open splits is one of those postures that may not always make it into your asana practice, but there are a number of good reasons for it to start showing up more often. It does require a considerable...
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