Preparations for advanced poses of any level

Back bending (back extensions) can be performed without following contraindications: organic spine disorder such as hernia, protrusion, especially, lumbar spine. Also, deep back bending is not performed during pregnancy and menstruation.

You shall keep rule: never perform asanas when you feel discomfort or pain in your knees. Make exercise slowly, continuously watching the correctiveness of asanas performing. The human body is a unique instrument. It gives us signals if we do something wrong or exceed our capabilities. Listen to your body, to its signals during classes to avoid traumas.

Before performing bending a yoga student shall learn and confidently perform the major standing yoga poses, forward bend, twists, because exactly they give understanding about correct movement of arms and legs and prepare body to more advanced yoga poses: bending, inverted poses, balances.

Simple bending has to be and must be done at the beginning of practice, paying at the same time particular attention to the listed above groups of poses that are performed to prepare body to more advanced bending. Especially, after one year of a regular practice student can start to learn all the major bending.

Usually, at the beginning of learning a back bending, students tend to increase the amplitude of bending solely by lower back, and upper back of a spine left unused. It is not correct. Performing back bending it is a must to avoid compression in the lower part of a spine by creating a space between sacrum and ribs. However, it is important that sacrum should go inside of the body and down. At the same time, it is required to open as much as possible and involve the upper part of a spine that it is especially relevant for the people with hunched back problem who put their shoulders forward. Under such performance there is a even extension of the spine from its beginning and learning of more advanced bending will be natural and safe.