Welcome.
Today we are doing a 10 minute deep dive into back bends.
Come join me.
For this segment you will need a strap,
A blanket,
And two blocks.
We will start by opening in our back with the blocks.
Take your blocks,
Put one on the highest setting and one on the medium setting,
And lay back down on your back so the first block is between your shoulder blades and the higher block is supporting your neck.
Move around the blocks until you get a good support.
Feel your chest lifting,
Your back opening,
But your head resting.
We will take three deep breaths from here.
Breathe in and expand,
Collarbones wide,
And softly exhale.
Breathe in again,
Feel your back body lifting to your front body.
And a gentle breath out.
Give yourself one more breath.
Take a moment,
Pause,
And then release that.
Slowly roll off the blocks to one side,
Move them off to the side,
And come laying face down on the floor so your belly is on the floor.
From here,
We will start on our first backbend.
Coming up to cobra pose.
Bringing your forearms flat on the ground.
Weight in your pinky toes.
Lift up your knees.
So they're not actually coming off the floor but isometrically put some energy and lift there to give your legs some more power.
And now pull your elbows back toward your toes.
That will bring your sternum forward a little bit.
Relax your shoulders,
Collarbones wide.
Exhale and release.
Just come down,
Create a little pillow for your head.
Come straight down,
Windshield wiper your heels back and forth,
Just a little release.
And then coming back up again,
This time into cobra.
Planning our hands down,
Lifting up into cobra.
Feeling some energy in those pinky toe sides.
Again,
Kneecaps lift up just a little bit,
Tailbone down.
Take a breath.
Lift and expand.
And then release that down again.
Again,
Create a little pillow with your hands.
Rock your heels back and forth.
Take a moment.
Coming up again to spider cobra now so take your fingertips out at a 45 degree angle from your shoulders,
And then press up into a spider cobra.
Keep your elbows slightly bent.
Try to find some space between your collarbones.
Now,
Watch your pinky toes.
Get some energy in there.
Take a breath.
And then release from that.
Little windshield wipers with your feet.
Now grab your blanket roll.
And I want you to put it right under your hip bones.
So the blanket roll is going to take you up off the floor a little bit under your hip bones,
And then settle back down so it's right on the point of your hip bones.
Come back down laying flat.
And then on your next breath go ahead and lift up into a cobra,
But it's going to be at a little different angle here because of the blanket.
So lift up in the Cobra.
Breathe and acknowledge.
And then again release that all the way down.
We go your feet back and forth.
Take another breath.
We're going to do that a second time but in spider cobra.
So again,
Starting from our starting position,
Fingertips,
Hands on the fingertips out 45 degrees from your shoulders,
Lift up into spider cobra.
Feel how that blanket under your hip bones,
Just changes your angle,
A little bit gives you a little different stretch in your low back.
Elbows soft.
Collarbones wide.
Take a soft breath here and release.
Go ahead and roll to one side and take that blanket out.
Coming back down still to on your belly.
This time from Cobra.
We're going to lift up.
And then once you lift up,
Bend your left knee,
So your left foot is pressed toward the ceiling so your left knee is bent,
Your foot is up toward the ceiling.
Keep that and take your right arm straight out like an airplane like a capital T.
So right arm out,
Left heel up,
And from here,
We're going to lift up and pulse.
So lift up.
Lift up left heel and right hand,
And then come down.
Lift up again.
Be strong.
Come down for two.
Lift up for three.
Keep some pressure in that left or sorry right pinky toe.
Release that.
One last time lift up,
Lift up,
Lift up a little bit more.
Exhale and release.
Let that side go.
Take a breath.
Coming up again to the second side so starting in Cobra.
Our palms are planted down,
We're lifting up into Cobra.
From here we bend our right knee and our right heel is toward the ceiling.
And left hand,
Our left arm is out in airplane.
So from here and lift up hand comes off knee comes off.
Take a breath and release.
And again lift up left arm up right heel up,
Lift up,
Feel the backbend and release.
Two more times,
Breathe up and in.
Expand and release.
One last time,
Lift up,
Be strong.
Expand out.
Keep your face soft still keep your jaw soft.
Release all the way down,
Coming down to your belly,
And this time take full windshield wipers so lift your feet up and move your feet from side to side so you get a good rocky motion through your body.
Release of your lower back.
Alright,
One last one that we're going to do,
Go ahead and grab your strap that you have.
Arms are going to be out in front of you almost like Superman pose or flying pose,
So you're still supine,
You're still on your belly,
Your hands are out in front with the strap.
With the strap,
Probably a little bit wider than your shoulder blades so good two feet wide.
And then it's going to be like you're doing a lap pull at the gym so you're going to pull down with the strap and pull the strap and your elbows down toward you,
Lift your legs.
You're going to come into like a flying Superman,
But you have the strap to help you release that let's do it again now let you know what you're doing.
So your arms are out in front with you.
The strap is taught.
And once your arms are out in front you pull down like you're doing a lap pull at the gym so you pull down,
Engage your shoulder blades,
Have everything down and together.
Release that.
Take a breath.
One last time now pull the strap down pull it down your body lifts up your feet lift up.
Feel the stretch,
Feel the additional strength that the strap is giving to you.
And release that down and windshield wiper your feet back and forth.
Nice and easy.
And from here we're just going to push back to a child's pose,
Giving a release to our back.
Soften down.
Release town.
Let your back have ease.
After that segment.
And you can continue to stay here.
As you release.
Thank you for joining me.
Namaste.
