How to Do a Standing Forward Bend
How To Do A Yoga Bend Without Killing Your Back
Who hasn’t experienced a camel pose where you thought your head might fall off? (While not a good feeling, it’s quickly correctable in the moment.) But what about real back pain while doing backends in yoga class? Turns out it’s a common yoga quandary.
“There’s very little that we do day-to-day that encourages a backbend movement in our body. Our whole back-body is generally not in an engaged state,” says Christina Hatgis, co-founder of Brooklyn’s Mala Yoga, where workshops on backbends are often on the schedule. “And then we go to yoga class once a week, and we’re asked to engage it.” Your spine is not like a switch you can just flip on.
The key to avoiding pain and injury, Hatgis says, is learning to engage in a smarter, safer way. If you do it right, you’ll be able to progress into deeper bends, building strength and flexibility that will protect your body in every pose (from chaturanga to conference-room-chair).
Video: Flat Back Forward Bend (Un-rounding your Upper Back)
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