Simple Monthly Home Practice - Standing Backbend to Forward Bend

Sixteen years ago, my only son was killed in a car accident; although I had been exposed to Yoga before, it wasn't until I experienced such a life changing moment that I needed something more; Yoga kept me from committing suicide.

I have seen a lot of benefits from my Yoga practice. Normally, I'm the one with the fattest stomach in the Yoga class. Finding a way to continue to enter into Yoga rooms has helped to increase my self-esteem by leaps and bounds. Falling out of poses has been the most valuable lesson. One must fall to appreciate being able to stand. Two months ago, after 3 years, it hit me, "Cheryl, don't let your ego continue to whip your behind".

The standing backbend caused me to pay a dear price. I used to bend too far back without lengthening first, and engaging my core. Because of this, I now suffer with low back pain; however it is now healing because I have learned to focus on alignment; and needless to say, if you don't focus on the breath THROUGHT-OUT the practice it all becomes a waste of time. Lesson... be patient with yourself and don't let the mind (ego) make you rush through your practice, or your life!

STANDING BACKBEND

Tiryan Mukhottanasana
Tiryan=upside down Mukha=face uttana=stretched out Asana=posture
1. Come to a basic standing posture with your feet hips width apart, make sure your feet are facing straight forward and not turning out.
2. Spread your toes and the soles of your feet, root down through your feet as if you are sinking into the earth.
3. Roll your tailbone and bellybutton together. You should feel the muscles right below your bellybutton engage. Keep this engaged throughout the excersize.
4. Raise your arms to the ceiling, palms facing each other, fingers spread.
5. Relax your shoulders, begin lengthening through your front and back ribs.
Keep pressing your fingertips to the ceiling. This should feel as if someone where pulling you up by your hands.
6. Push your arms behind your ears, keep rolling your tailbone and bellybutton together, engaging your core.
7. Keep lengthening your trunk and pressing your arms behind your ears and lift your ribcage towards the ceiling.
8. Look up towards your hands but keep your forehead relaxed.

As you lengthen and press your arms back, you will naturally come into a backbend that is an active line of energy from your heels out through your fingertips. Do not pinch the low back, instead lift and lengthen the spine by lifting the ribs up towards the ceiling. Focus as much attention on rooting your feet down into the earth as you do on lengthening and lifting up and back. If you have pain in your low back from backbends, you should seek the help of a teacher.

Benefits: Corrects bad posture, rejuvenates the spine and is energizing. Backbends lift the spirit and open the heart.

STANDING FORWARD BEND

Padahastasana
Pada=foot Hasta=hand Asana=posture
This is the counter pose to the backbend and helps release the spine in the opposite direction.
1. From the standing backbend, bring your feet hips width apart and bend forward at your waist.
2. Bend your knees as much as necessary to insert the palms of your hands under the soles of your feet.
2. Draw your belly in and up.
3. Press your bellybutton towards your thighs and lift your head and chest.
4. Keep energizing the legs, pushing the feet into the earth.

This is an excellent counter pose for the forward bend, it stretches and lengthens the spine in the opposite direction, creating balance.

Benefits: Tones the abdominal organs and aids in digestion, relieves bloating. Forward bends consolidate one's energy and are rejuvenating.

Throughout these asanas (postures), focus on the quality of the breath. Try to breath in and out of your nose evenly. Erratic breathing is a sign that your mind has wandered or that you are pushing to far into the pose without keeping the principles of alignment.