Yoga Addicts

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Backbending Poses
On a physical level, backbending postures have a lot to offer; the muscles of the back are made stronger and less rigid, the chest and lungs are stretched, legs and shoulders are strengthened, hips and internal organs are stretched and toned. All of these are benefits that can help us to live in our bodies with increasing comfort and with fewer aches and pains. This is a major goal of the asana (posture) practice. The more comfortable that we are in our bodies, the less time we spend worrying about physical distractions and disease. Instead, we are able to turn our minds toward more profound topics that are meaningful to us.

Backbends are exciting and often look very glamorous… so it is especially important to listen to your body and not your ego when practicing them! It is best to practice backbends when the body (& especially the spine) have been warmed up. It is often helpful to prepare for backbending by working with postures that open the shoulders, quadriceps, and hips. Starting with a few gentle backbends and working toward deeper poses is the safest approach. Afterwards, neutralize the spine with either downward dog or dandasana. Gentle twists and navasana (boat pose) are also good follow-ups.

As a yoga practitioner’s body becomes increasingly comfortable and confident with backbends, the benefits move beyond the realm of the physical. Backward bending requires both strength and flexibility. As these qualities are developing in one’s body, one’s overall sense of self also becomes more confident and more open. A yogini seeks to possess both the security of self-knowledge and the flexibility of receptivity.

The fronts of our bodies are used to present ourselves to the world. We greet people by facing them, looking into their eyes, shaking hands with them, and maybe offering a kiss on the cheek. We pick up produce at the market and examine it with our eyes and noses. We walk forward into new rooms and down new streets. So, the front body represents one’s external self and one’s future: the realm of the unknown and of undeveloped potential.

Backbends require a leap of faith into this realm – which is both terrifying and exhilarating. Initially, you may experience physical or mental reluctance to enter into backbends. However, the joy of overcoming this resistance reminds us of our ability to overcome all our fears and seek out the rewards of new opportunities. Backbends can open our hearts and unleash us into a way of being that is joyful and fearless. And that is certainly worth the effort!

This experience, even if very brief, can be quite exciting and energizing. Some people may even get so much energy from doing backbends that they experience insomnia after their practice. Other times people can experience a notable lifting of their spirits and overall outlook on their day. By giving ourselves a safe opportunity to face our fears of failure and impossibility, we prepare ourselves for other difficult situations in life. Gradually, a yogini learns to keep their breath steady, to give all that they have to offer, to work with persistence and patience, and to visualize a positive outcome. These are skills that we can use in all parts of our lives, well beyond the borders of our yoga mats.

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Jalandhara Bandha can be considered the throat lock that controls the flow of energy in the nerves and blood vessels of the neck. Jalandhara Bandha is normally performed in combination with specific breathing practices, and rarely done on its own. That said, it is immensely powerful, as it compresses the sinuses on the main arteries of the neck and in doing so helps regulate the circulatory and respiratory systems. The pressure on the throat helps to balance the thyroid and metabolism. And if no one is looking at you at work, engage Jalandhara Bandha as an instant trigger for mental relaxation as well as stress and anger relief.
To find Jalandhara Bandha sit up tall, either in a comfortable cross legged position or on your shins with your hips on your heels. Place the palm of your hands on your knees. Inhale slowly and deeply through your nose, then exhale and bring your chin towards your neck and lift your sternum ever so slightly. Press down on your hands and straighten your elbows, pull your chin back further, and retain as long as possible. To exit, inhale and lift your chin.

Jaggi Ayyangar
Excellent yoga class by Sumit Lal today. Sudden realization on why I like these classes. The perfect juxtaposition of bandhas and pranayama with asanas. Root lock (moola bandha) and navel lock (uddiyana bandha) and throat constriction (ujjayi) throughout the practice (except during Kapalabhati and Bhastrika pranayama). Strategic placement of pranayama throughout the Power Yoga practice - eg. Brahmari (bee) pranayama during downward dog, Kapalabhati during Utkatasan and plank poses! How smart!!