There are a lot of deep backbend poses in the second series of Ashtanga, which can be very enjoyable and rewarding for some, but may be too intense for others. Backbend not only integrates the movement of all parts of the spine, but also your limbs. By using the whole body, you can avoid overusing the most flexible parts of your body (which could be: shoulders, spine, and hips).
Why do we practice backbends
The most obvious reason is that it opens up and stretches your chest and shoulders. Most people have a tendency to hunch over because we spend a lot of time on our computers or phones every day. Therefore, depending on your level, doing any form of backbend will greatly improve your posture.
Backbends, especially starting with a prone position, can strengthen your back muscles and spine because you need to use all your back strength to lift your body off the ground.
Backbends like Urdhva Dhanurasana or Camel (Ustrasana) are great for shoulder and hip flexor stretches. Most of the day we bend forward (sitting, picking up, walking) and by practicing ustrasana or urdhva dhanurasana, the entire front of the body can be opened.
As mentioned above, the backbend stretches the entire front of the body, which improves your lung capacity. Always leaning forward also minimizes lung capacity and makes breathing shorter and shallow. By opening up your shoulders and chest, you release tension, giving more room for your lungs to expand, your breathing becomes deeper and the inflow of oxygen into your body is greater.
What should I consider when practicing backbends?
Some people feel it's better to squeeze their hips when doing backbends, and some people feel it's better to stay relaxed. Some people may feel pressure on their lower back or sacroiliac joints when bending, and vice versa. We are all different. So try to see which version is better for you.
The lower back is the most flexural part of our spine. Remember, try to bend more strongly in your upper back. This relieves pressure on your lower back, including all parts of the spine.
The Ashtanga Intermediate Series (Second Series) is known as Nadi Shodhana in Sanskrit. This means nerve purification, and it emphasizes backbend asana. These postures improve and maintain the flexibility and flexibility of the spine, while also opening up the energy channels and allowing the prana to flow freely.
Traditionally, it was believed that backward bending conquers fear, while forward bending conquers the ego. The Intermediate series starts with a few backbend positions when lying prone (strengthening the back muscles), kneeling (deepening the backbend) and sitting (lengthening the spine).