Yoga: Backbends Part 2

Step 1: The bow

Lie down on the mat in your prone position which means on your stomach and extend your arms alongside your body. Place your feet hip width apart. Press the sacrum and tailbone into the floor to lengthen the lower back. Bend both of legs, lift your arms and extend them backwards and catch hold of the tops of your feet, ankles or your shin bones, if you can. Inhale lift up your chest and waist and your legs altogether. Draw your shoulders back and shoulder blades in and press the lower back towards the floor. Look up without constricting your neck. Hold for calm 5 breaths, exhale lower to the floor. Repeat one more time.

Step 2: The bridge

Get into a seated position on the floor. Place a block horizontal between your feet on your mat. Press your feet firmly on the floor and against the block. Bring your buttocks close to your feet and block and lie down on your back. Your spine should be long and straight on the floor and your shoulders back upon the floor. Begin to lift your hips, middle back then upper back off the floor. Draw each shoulder in under your back. Extend your arms towards your feet with your palms facing the floor and pressed down. Keep your feet even on the floor and lift up as high as possible and keep your knees facing forward and hip width apart. Hold for 5 breaths. Exhale lower to the floor.

Step 3: Interlocking fingers

Again repeat the bridge this time with your fingers in the interlocked variation and lift up again into the bridge. Roll your shoulders in as much as possible and extend the shoulders and arms towards your heels. Hold for 5 breaths; and exhale lower your body back to the floor.

Step 4: One leg lifted

Repeat the arm variation as in the original bridge posture, palms rooted into the floor, arms extended and lift your hips, middle back and upper back up into the bridge again the shoulders draw under the back and extend the arms towards your feet. Lift up your right leg and stretch it to the ceiling or as far up as you can, hold for 3 breaths and lower your leg back to the floor. Repeat on the other side for 3 breaths. Come back to the normal bridge, exhale and lower the body down.

Lie on your back with the soles of your feet together and bend your knees. Open your knees towards the floor. Relax there for 20-30 seconds. The posture helps to restore the body and relax the back.