Intermediate/Advanced Backbend Practice
February 05, 2008 @ 07:42 AM Filed in: Practice
Here's another practice based on the
Donald Moyer ideas from a few weeks ago.
Shoulder stretch at the wall
• Come into a right angle with a block between the hands and the elbows/forearms flat on the wall.
• Lift the pubic bones up off the tops of the thighs and stretch the pubic symphysis and legs down.
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.
Virabhadrasana variation
(Instructions for right side)
• Come into a lunge with foam block between shin and wall.
• Lean into wall and stretch arms up.
• Turn right pubic bone up off thigh and left pubic bone down towards thigh.
• Strengthen pubic symphysis and stretch the left leg back into heel.
• Soften and broaden left buttock and sacrum.
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.
Utthita Parshvakonasana variation
(Instructions for right side)
• Begin in Virabhadrasana variation above, then drop the left arm to the right thigh and twist to the right.
• Turn right pubic bone up off thigh and left pubic bone down towards thigh.
• Strengthen pubic symphysis and stretch the left leg back into the heel.
• Soften and broaden left buttock and sacrum.
• Broaden and strengthen the upper and lower borders of the right rhomboid wall, sending the upper border into the inner armpit and the lower border into the outer armpit. Stretch the sides of the armpits evenly.
• Strengthen the left side of the rhomboid wall and bring it deeper into the back to facilitate the twist.
Adho Mukha Shvanasana
• Lift the pubic bones up off the tops of the thighs and stretch the pubic symphysis and legs down.
• If there is an imbalance, divide the pubic bones to create balance.
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.
Utthita Trikonasana
(Instructions for right side)
• Turn right pubic bone up off thigh and left pubic bone down towards thigh.
• Line the pubic symphysis up with the inner ankle bone of the left leg and stretch from there into the heel.
• Soften and broaden left buttock and sacrum.
• Strengthen the left side of the rhomboid wall and bring it deeper into the back to facilitate the twist.
Utthita Parshvakonasana
(Instructions for right side)
• Turn right pubic bone up off thigh and left pubic bone down towards thigh.
• Line the pubic symphysis up with the inner ankle bone of the left leg and stretch from there into the heel.
• Soften and broaden left buttock and sacrum.
• Strengthen the left side of the rhomboid wall and bring it deeper into the back to facilitate the twist.
Virabhadrasana 1
(Instructions for right side)
• Turn right pubic bone up off thigh and left pubic bone down towards thigh.
• Strengthen pubic symphysis and stretch the left leg back into the heel.
• Soften and broaden left buttock and sacrum.
• Broaden and strengthen the upper and lower borders of the right rhomboid wall, sending the upper border into the inner armpit and the lower border into the outer armpit. Stretch the sides of the armpits evenly.
• Strengthen the left side of the rhomboid wall and bring it deeper into the back to facilitate the twist.
• Lift the rhomboid wall up off the top of the sacrum to create space in the lumbar spine.
Adho Mukha Shvanasana
• Lift the pubic bones up off the tops of the thighs and stretch the pubic symphysis and legs down.
• If there is an imbalance, divide the pubic bones to create balance.
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.
Adho Mukha Vrkshasana
• Take your time and hold the preparation before you kicks up to find and broaden the tow borders of the rhomboid wall and to strengthen the inner and outer armpits.
• Broaden and strengthen the lower border of the rhomboid wall and take it down into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.
• Lift the rhomboid wall straight up off the back of the head and keep it vertical as you take the head through.
• Turn the pubic bones up towards the thighs and stretch the legs up from the pubic symphysis.
Pincha Mayurasana
• Take your time and hold the preparation before you kicks up to find and broaden the tow borders of the rhomboid wall and to strengthen the inner and outer armpits.
• Broaden and strengthen the lower border of the rhomboid wall and take it down into the stretch of the outer armpits. Stretch the outer armpits into the outer elbows.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and lift the inner armpits up off the inner elbows.
• Lift the rhomboid wall straight up off the back of the head and keep it vertical as you take the head through.
• Turn the pubic bones up towards the thighs and stretch the legs up from the pubic symphysis.
Supta Virasana
• With the arms overhead and holding onto the elbows, broaden and balance the two borders of the rhomboid wall and stretch the inner and outer armpits evenly.
Matsyasana over bolster
• Fold up two blankets the long, thin way, stack them up and place the bolster on top.
• Place a block on either side of the bolster.
• Sit on one block in a simple cross-legged position and recline back with the bolster across the back. Rest the head on the second block and clasp the elbows. Adjust the height of the blocks to make the pose accessible.
• Hold each crossing of the legs and arms for a minute or two each.
• Broaden and balance the two borders of the rhomboid wall and stretch the inner and outer armpits evenly.
Urdhva Mukha Shvanasana
• Come into the pose with the hands on blocks.
• Stretch down and back from the pubic symphysis into the legs.
• Broaden across the sacrum.
Urdhva Mukha Shvanasana
• Use the blocks again or not as you choose.
• Broaden and balance the two borders of the rhomboid wall.
• Lift the front of the armpits towards the head.
• Move the back of the armpits down away from the head.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
• Stretch down and back from the pubic symphysis into the legs.
• Broaden across the sacrum.
Ushtrasana
• Put a bolster under the shins.
• Move forward and down from the pubic symphysis into the thighs.
• Broaden and balance the two borders of the rhomboid wall.
• Move the front of the armpits towards the head.
• Move the back of the armpits down away from the head.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
• Broaden across the sacrum.
Ushtrasana
• Use the bolster again or not as you choose.
• Move forward and down from the pubic symphysis into the thighs.
• Broaden and balance the two borders of the rhomboid wall.
• Move the front of the armpits towards the head.
• Move the back of the armpits down away from the head.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
• Broaden across the sacrum.
Lunge
(Instructions for right side)
• Come into a lunge with the right foot forward and the back knee down on the floor. Have the hands on blocks under the shoulders.
• Turn the right pubic bone into the midline of the body.
• Lift the left pubic bone up off the top of the left thigh.
• Move forward and down from the pubic symphysis into the left leg.
• Broaden and balance the two borders of the rhomboid wall.
• Lift the front of the armpits towards the head.
• Move the back of the armpits down away from the head.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
Lunge with foot on block
(Instructions for right side)
• Take one of your blocks and place it under the right foot and come into the lunge.
• Turn the right pubic bone into the midline of the body.
• Lift the left pubic bone up off the top of the left thigh.
• Move forward and down from the pubic symphysis into the left leg.
Eka Pada Raja Kapotasana 2
(Instructions for right side)
• Do the pose facing into a wall to help with balance.
• With the left hand on the wall for stability, loop a belt round the back left foot, bend the leg and hold on with the right hand, walking the hand down the belt to get closer to the foot. (Skip the belt if you’re able to clasp the foot without help.)
• Turn the right pubic bone into the midline of the body.
• Lift the left pubic bone up off the top of the left thigh.
• Move forward and down from the pubic symphysis into the left leg and soften the left buttock, broadening the sacrum.
• Broaden and strengthen the upper and lower borders of the right rhomboid wall. Balance/send them into the inner and outer armpits. Stretch evenly through the inner and outer armpit up into the elbow.
• If you can stay stable, take the left hand off the wall and clasp the belt (or the foot).
• Broaden and strengthen the left side of the rhomboid wall, balancing the stretch of the left inner and outer armpits, and bring it deeper into the back to facilitate the twist.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
Eka Pada Raja Kapotasana 1
(Instructions for right side)
• Do the pose facing into a wall to help with balance.
• With the left hand on the wall for stability, loop a belt round the back left foot, bend the leg and hold on with the right hand, walking the hand down the belt to get closer to the foot. (Skip the belt if you’re able to clasp the foot without help.)
• Turn the right pubic bone into the midline of the body.
• Lift the left pubic bone up off the top of the left thigh.
• Move forward and down from the pubic symphysis into the left leg and soften the left buttock, broadening the sacrum.
• Broaden and strengthen the upper and lower borders of the right rhomboid wall. Balance/send them into the inner and outer armpits. Stretch evenly through the inner and outer armpit up into the elbow.
• If you can stay stable, take the left hand off the wall and clasp the belt (or the foot).
• Broaden and strengthen the left side of the rhomboid wall, balancing the stretch of the left inner and outer armpits, and bring it deeper into the back to facilitate the twist.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
Hanumanasana
(Instructions for right side)
• Come into the pose with as much support (bolster, folded blankets) under the legs, hips as necessary.
• Turn the right pubic bone into the midline of the body.
• Lift the left pubic bone up off the top of the left thigh.
• Move forward and down from the pubic symphysis into the left leg and soften the left buttock, broadening the sacrum.
• Broaden and balance the two borders of the rhomboid wall.
• Lift the front of the armpits towards the head.
• Move the back of the armpits down away from the head.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
Parshva Bharadwajasana
• Come into the pose over a bolster.
• Take as much time as necessary to relieve the back, anywhere from 2-5 minutes on each side.
Pashchimottanasana
• Take a very gentle variation of this pose, with the feet hip width apart and the head supported.
• Hold for 2-3 minutes.
Shavasana
• Before coming into the pose, take any additional action to soften and relieve the lower back.
• Do the pose with the legs elevated, either with support under the knees or the calves resting on a chair.
• Hold the pose for at least ten minutes.
Related Posts:
Intermediate/Advanced Class with Donald Moyer 1/4/08
Intermediate/Advanced Marichyasana Practice
Intermediate/Advanced Twist and Arm Balance Practice
Shoulder stretch at the wall
• Come into a right angle with a block between the hands and the elbows/forearms flat on the wall.
• Lift the pubic bones up off the tops of the thighs and stretch the pubic symphysis and legs down.
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.
Virabhadrasana variation
(Instructions for right side)
• Come into a lunge with foam block between shin and wall.
• Lean into wall and stretch arms up.
• Turn right pubic bone up off thigh and left pubic bone down towards thigh.
• Strengthen pubic symphysis and stretch the left leg back into heel.
• Soften and broaden left buttock and sacrum.
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.
Utthita Parshvakonasana variation
(Instructions for right side)
• Begin in Virabhadrasana variation above, then drop the left arm to the right thigh and twist to the right.
• Turn right pubic bone up off thigh and left pubic bone down towards thigh.
• Strengthen pubic symphysis and stretch the left leg back into the heel.
• Soften and broaden left buttock and sacrum.
• Broaden and strengthen the upper and lower borders of the right rhomboid wall, sending the upper border into the inner armpit and the lower border into the outer armpit. Stretch the sides of the armpits evenly.
• Strengthen the left side of the rhomboid wall and bring it deeper into the back to facilitate the twist.
Adho Mukha Shvanasana
• Lift the pubic bones up off the tops of the thighs and stretch the pubic symphysis and legs down.
• If there is an imbalance, divide the pubic bones to create balance.
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.
Utthita Trikonasana
(Instructions for right side)
• Turn right pubic bone up off thigh and left pubic bone down towards thigh.
• Line the pubic symphysis up with the inner ankle bone of the left leg and stretch from there into the heel.
• Soften and broaden left buttock and sacrum.
• Strengthen the left side of the rhomboid wall and bring it deeper into the back to facilitate the twist.
Utthita Parshvakonasana
(Instructions for right side)
• Turn right pubic bone up off thigh and left pubic bone down towards thigh.
• Line the pubic symphysis up with the inner ankle bone of the left leg and stretch from there into the heel.
• Soften and broaden left buttock and sacrum.
• Strengthen the left side of the rhomboid wall and bring it deeper into the back to facilitate the twist.
Virabhadrasana 1
(Instructions for right side)
• Turn right pubic bone up off thigh and left pubic bone down towards thigh.
• Strengthen pubic symphysis and stretch the left leg back into the heel.
• Soften and broaden left buttock and sacrum.
• Broaden and strengthen the upper and lower borders of the right rhomboid wall, sending the upper border into the inner armpit and the lower border into the outer armpit. Stretch the sides of the armpits evenly.
• Strengthen the left side of the rhomboid wall and bring it deeper into the back to facilitate the twist.
• Lift the rhomboid wall up off the top of the sacrum to create space in the lumbar spine.
Adho Mukha Shvanasana
• Lift the pubic bones up off the tops of the thighs and stretch the pubic symphysis and legs down.
• If there is an imbalance, divide the pubic bones to create balance.
• Broaden and strengthen the lower border of the rhomboid wall and take it out into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.
Adho Mukha Vrkshasana
• Take your time and hold the preparation before you kicks up to find and broaden the tow borders of the rhomboid wall and to strengthen the inner and outer armpits.
• Broaden and strengthen the lower border of the rhomboid wall and take it down into the stretch of the outer armpits.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and balance them out with the lower border/outer armpits.
• Lift the rhomboid wall straight up off the back of the head and keep it vertical as you take the head through.
• Turn the pubic bones up towards the thighs and stretch the legs up from the pubic symphysis.
Pincha Mayurasana
• Take your time and hold the preparation before you kicks up to find and broaden the tow borders of the rhomboid wall and to strengthen the inner and outer armpits.
• Broaden and strengthen the lower border of the rhomboid wall and take it down into the stretch of the outer armpits. Stretch the outer armpits into the outer elbows.
• Broaden and strengthen the upper border of the rhomboid wall and the inner armpits and lift the inner armpits up off the inner elbows.
• Lift the rhomboid wall straight up off the back of the head and keep it vertical as you take the head through.
• Turn the pubic bones up towards the thighs and stretch the legs up from the pubic symphysis.
Supta Virasana
• With the arms overhead and holding onto the elbows, broaden and balance the two borders of the rhomboid wall and stretch the inner and outer armpits evenly.
Matsyasana over bolster
• Fold up two blankets the long, thin way, stack them up and place the bolster on top.
• Place a block on either side of the bolster.
• Sit on one block in a simple cross-legged position and recline back with the bolster across the back. Rest the head on the second block and clasp the elbows. Adjust the height of the blocks to make the pose accessible.
• Hold each crossing of the legs and arms for a minute or two each.
• Broaden and balance the two borders of the rhomboid wall and stretch the inner and outer armpits evenly.
Urdhva Mukha Shvanasana
• Come into the pose with the hands on blocks.
• Stretch down and back from the pubic symphysis into the legs.
• Broaden across the sacrum.
Urdhva Mukha Shvanasana
• Use the blocks again or not as you choose.
• Broaden and balance the two borders of the rhomboid wall.
• Lift the front of the armpits towards the head.
• Move the back of the armpits down away from the head.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
• Stretch down and back from the pubic symphysis into the legs.
• Broaden across the sacrum.
Ushtrasana
• Put a bolster under the shins.
• Move forward and down from the pubic symphysis into the thighs.
• Broaden and balance the two borders of the rhomboid wall.
• Move the front of the armpits towards the head.
• Move the back of the armpits down away from the head.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
• Broaden across the sacrum.
Ushtrasana
• Use the bolster again or not as you choose.
• Move forward and down from the pubic symphysis into the thighs.
• Broaden and balance the two borders of the rhomboid wall.
• Move the front of the armpits towards the head.
• Move the back of the armpits down away from the head.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
• Broaden across the sacrum.
Lunge
(Instructions for right side)
• Come into a lunge with the right foot forward and the back knee down on the floor. Have the hands on blocks under the shoulders.
• Turn the right pubic bone into the midline of the body.
• Lift the left pubic bone up off the top of the left thigh.
• Move forward and down from the pubic symphysis into the left leg.
• Broaden and balance the two borders of the rhomboid wall.
• Lift the front of the armpits towards the head.
• Move the back of the armpits down away from the head.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
Lunge with foot on block
(Instructions for right side)
• Take one of your blocks and place it under the right foot and come into the lunge.
• Turn the right pubic bone into the midline of the body.
• Lift the left pubic bone up off the top of the left thigh.
• Move forward and down from the pubic symphysis into the left leg.
Eka Pada Raja Kapotasana 2
(Instructions for right side)
• Do the pose facing into a wall to help with balance.
• With the left hand on the wall for stability, loop a belt round the back left foot, bend the leg and hold on with the right hand, walking the hand down the belt to get closer to the foot. (Skip the belt if you’re able to clasp the foot without help.)
• Turn the right pubic bone into the midline of the body.
• Lift the left pubic bone up off the top of the left thigh.
• Move forward and down from the pubic symphysis into the left leg and soften the left buttock, broadening the sacrum.
• Broaden and strengthen the upper and lower borders of the right rhomboid wall. Balance/send them into the inner and outer armpits. Stretch evenly through the inner and outer armpit up into the elbow.
• If you can stay stable, take the left hand off the wall and clasp the belt (or the foot).
• Broaden and strengthen the left side of the rhomboid wall, balancing the stretch of the left inner and outer armpits, and bring it deeper into the back to facilitate the twist.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
Eka Pada Raja Kapotasana 1
(Instructions for right side)
• Do the pose facing into a wall to help with balance.
• With the left hand on the wall for stability, loop a belt round the back left foot, bend the leg and hold on with the right hand, walking the hand down the belt to get closer to the foot. (Skip the belt if you’re able to clasp the foot without help.)
• Turn the right pubic bone into the midline of the body.
• Lift the left pubic bone up off the top of the left thigh.
• Move forward and down from the pubic symphysis into the left leg and soften the left buttock, broadening the sacrum.
• Broaden and strengthen the upper and lower borders of the right rhomboid wall. Balance/send them into the inner and outer armpits. Stretch evenly through the inner and outer armpit up into the elbow.
• If you can stay stable, take the left hand off the wall and clasp the belt (or the foot).
• Broaden and strengthen the left side of the rhomboid wall, balancing the stretch of the left inner and outer armpits, and bring it deeper into the back to facilitate the twist.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
Hanumanasana
(Instructions for right side)
• Come into the pose with as much support (bolster, folded blankets) under the legs, hips as necessary.
• Turn the right pubic bone into the midline of the body.
• Lift the left pubic bone up off the top of the left thigh.
• Move forward and down from the pubic symphysis into the left leg and soften the left buttock, broadening the sacrum.
• Broaden and balance the two borders of the rhomboid wall.
• Lift the front of the armpits towards the head.
• Move the back of the armpits down away from the head.
• Lift the lower border of the rhomboid wall away from the top of the sacrum.
Parshva Bharadwajasana
• Come into the pose over a bolster.
• Take as much time as necessary to relieve the back, anywhere from 2-5 minutes on each side.
Pashchimottanasana
• Take a very gentle variation of this pose, with the feet hip width apart and the head supported.
• Hold for 2-3 minutes.
Shavasana
• Before coming into the pose, take any additional action to soften and relieve the lower back.
• Do the pose with the legs elevated, either with support under the knees or the calves resting on a chair.
• Hold the pose for at least ten minutes.
Related Posts:
Intermediate/Advanced Class with Donald Moyer 1/4/08
Intermediate/Advanced Marichyasana Practice
Intermediate/Advanced Twist and Arm Balance Practice