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  • Marie

Back Bends

Hey there! Are you ready to take your back bending to the next level with some fun and informative tips? Let's dive in!

First things first, setting an intent is crucial for a successful back bending practice. It's like having a GPS that guides you towards your destination without getting lost along the way. So, make sure your intent aligns with what you want to experience in your back bends. For example, if you want to feel uplifted and courageous, try an intent like "Expand Heart's Capacity To Courageously Feel" instead of "Grounding Down Into The Earth".

But wait, there's more! Adding mini-back bends to your sequences can do wonders for preparing your back for something doable and effective. However, it's important to understand the biomechanics of your back to optimize your back bending experience. Did you know that there's a relationship between the multifidus and erector spinae muscles and how they work to stabilize your spine during back bending? Most people tend to rely on the erectors, which can lead to uneven pressure on the spine. By optimising the multifidus, you can spread the load of forces more evenly throughout your spine, resulting in greater spinal stability and longevity.

Also, let’s not forget how to appropriately warm down the back muscles after a lot of back bending. Once of the best things we can do to unwind tension in the back is twist. Twists engage deep core muscles which help to stabilise the lower spine. This is an effectively safe way to ensure you end your practice with a strong feeling in your back over an achy one.

So, there you have it. By setting clear intents, gradually building towards your apex pose, and having an understanding of your spine's biomechanics, you can take your back bending to the next level. And, who knows, maybe you'll even impress yourself with some new back bending skills. Cheers to a healthy and enjoyable back bend practice!

Erector Spinae


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awesome thank you!

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