Backbends + Binds
Backbends (Spinal Extension)
Backbends have many physical and physiological benefits for us. These movements can be particularly therapeutic for tight hips and rounded shoulders.
Chair sitting is often the culprit here. Sitting for long time frames can result in excessively tight hip flexors (hips are flexed while sitting) and an excessive lengthening (overstretching) of the muscles in the low back as the natural curvature in the lumbar spine (lordosis) is diminished in this anatomical position. Over time, this leads to imbalances in the skeletal structure and even pain.
Backbends counteract this phenomena by opening up and lengthening the hips and hip flexors, reversing the tension and tightening from over-flexion. They contract and strengthen the muscles of the low back where tightness is lacking.
Chair sitters (often rounded over computers) as well as those in health or service fields (that round the upper body to accomplish tasks) often have excessively tight chest muscles and excessively lengthened upper back and neck muscles. This manifests as shoulders that round and droop forward. Backbends (think: bound cobra) open up the chest muscles and strengthen the upper back.
More beauty on backbending …
Accelerates heart rate
Opens + elevates the heart, boosts energy
Lengthens and stretches all anterior muscles on the front side of body — quads/hip flexors, abdominal wall, chest/pectoral muscles
Strengthens all muscles on posterior side (backbending side) of body — hamstrings, glute muscles, shoulders, muscles surrounding and supporting the spine
Invigorates spinal nerves and increases circulation
Increases range of motion
Brings fresh nutrients into joints and connective tissue
Backbending postures include bridge, wheel, camel, cobra, locust, dancer, or simply lifting your heart to the heavens … right now.
Binds
Binds of many types will contribute synergistically to this work. Binds increase range of motion, open up the chest muscles and strengthen the shoulder girdle. Other reasons to (mindfully, when properly prepared) bind ….
Open heart and chest
Physically deepen a posture and its effects / Binds can create: deeper backbends and hip opening (King Pigeon); greater rotation (bound extended side angle); a fuller forward fold (bound uttanasana)
Encourage self adjustments and fresh alignment approach to create and sustain the bind. This encourages deeper awareness and insights for the student as they take on the role of teacher.
Stabilize a posture for the possibility to relax and go deeper; Harmonizes steadiness and ease
Increase strength in the muscle groups involved, controlling range
Increase range in other areas
Stimulate abdominal organs and aid digestion
