Backbends in yoga are the perfect antidote to a hunched over, contracted spine.
Yoga instructors explain how to do them properly and how they benefit you.
Were literally closing ourselves off.
The opposite of hunching over, backbends in yoga move your spine into an extension for a much-needed stretch.
Yoga backbends are stretches that you should make a run at do every single day.
This is especially the case if youre sitting at home all day long, says Baki.
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They give the body time to really let go of the habitual patterning, and theyre accessible to everyone.
All youll need for these is a yoga block.
Stay for up to five minutes as you breathe.
Melt onto the blocks as you lie on your back, breathing into your ribcage.
Allow your collarbones to spread wide.
In tabletop position, place your wrists under your shoulders and knees under your hips.
Inhale as you drop your belly towards the ground and pull your chest through your arms.
Cobra pose:This backbend is done while lying on your stomach.
Extend your legs, pressing the tops of your feet into the mat.
Press the pubic bone down, and then pull your hands back towards your front hip points.
Inhale as you lift your chest up off of the floor.
Find some extension or straightening through the arms as you bring your shoulders down.
Baki recommends five breaths through this pose.
Place your hands onto the back of your pelvis, fingers pointing down.
Inhale as you press your hips forward and lift your chest up.
Gaze up towards the ceiling.
If youre comfortable in this position, you could progress to full camel pose, says Baki.
This involves the same pose, but bringing your hands back towards your heels.
Another keyspinal stretchthat you should try is to just hang (seriously).
And this is how to use afoam roller for spine decompression.
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