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Just like the plow and shoulder stand, these poses also invite the flow of the body to go the other way. I'd also love to know the benefits that your personally experience from including backbends in your program. Backbends increase spinal mobility and keep the spine healthy. Relieving lower back pain Benefits Stretches the hip flexors, abs and obliques. Check that your knees point straight ahead and do not fall out to the sides or in towards each other. Instructions Lie on your back with your knees bent and your feet flat on the mat, hip-width apart. When these muscles are balanced and engaged, they keep you upright and in good postural alignment. Draw your belly button in to engage your abs. Backbends are a great example of how yoga is different to—and so much more than—stretching. Increases spinal mobility.

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Description: Take it easy As healthy and therapeutic as backbends can be, please be careful not to hurt yourself. Release your arms by your sides, palms facing up. Feet are hip-width apart. Check that your toes point straight ahead. Tuck your toes, shift your body forward onto the tops of your feet and lift your thighs and knees off the mat. Relieve pain Lower back pain. Interlace your fingers behind your back and on an inhalation, lift your head and chest up a few inches. Keep pulling your shoulders back and stay fully engaged. There are conditions including spinal stenosis and spondylolisthesis that can be made worse by bending the spine back and compressing the lumbar spine. We used to think this pose caused endometriosis and infections, but this has proved to be false. There should only be a minimal amount of weight resting on your head. I suggest you tack one or more onto the end of your current routine to begin with and see how it feels. Backbends increase spinal mobility and keep the spine healthy.
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