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.
Do you know the hierarchy of back extensions (back bending)?
Essential (simple) bending (performed while lying): Salabhasana (Locust Pose), Bhujangasana (Cobra Pose), Dhanurasana (Bow Pose).
Intermediate-level bending (on hands and foot): Chatush Padasana (Four Footed Pose), Urdhva Mukha Svanasana (Upward Facing Dog Pose), Ustrasana (Camel Pose).
Advanced bending: Urdhva Dhanurasana (Wheel Pose), Dwi Pada Viparita (Inverted Staff Pose), Bhekasana (Frog posture).
Why flexion (forward bending) is useful?
Practice of bending is not only preparation to more advanced tasks. Any bending of the body massages inner organs. Performing of such exercises stimulate functionality of all digestive organs, positively influence urinary system, diminish symptoms of menopause.Bending provides rejuvenating effect on a spine. During free bending there is an extension of clutched intervertebral disc, relief of tension, improvement of blood flow. Muscles of spine, legs and buttocks get strengthen as well.
In 1996 David began practicing Iyengar Yoga. Thoughtful and devoted to the Iyengar yoga method, he became a direct student of Guruji B.K.S. (Iyengar). Since 2003 he regularly visits Puna to study at the Ramamani Memorial Yoga Institute.
In 2013 B.K.S. Iyengar conferred upon him the certificate «Advanced Junior level II». Then in 2015 David received from Geeta S. Iyengar the “Advanced Senior level I” certificate. In 2018 he has been awarded by Geetaji of the maximum level certificate in the Iyengar yoga “Advanced Senior level II” that makes him the only one in the world who have obtained it.
From July 2020 with the merger o the certificate levels by Iyengar family, the “Advanced Senior level II” certificate becomes Level 4.
David conducts seminars in Europe, Asia, North and South America by spreading teachings of Guruji B.K.S.
4 February (Friday) Hips work AM 10:00 – PM 12:30 (Moscow time)
7 February (Monday) Backward extensions AM 10:00 – PM 12:30 (Moscow time)
11 February (Friday)Forward extensions AM 10:00 – PM 12:30 (Moscow time)
You are welcome to check quality and sound of the recordings, including course-format itself, by watching a part from one of the courses of David Meloni (‘Emotional and Mental Health, which was held on 11-18 June, 2021)
Yoga Center ‘Anuradha’ LLС155, 100th Anniversary Ave., Vladivostok.© 2011 – 2022 All rights reserved.
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