A Protected, Core-Supported Backbending Yoga Sequence with Tiffany Russo

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After practising the Yoga Crunch with a strong sense of your front-body core, you can switch into backbends further safely, understanding you can consciously work together the muscular tissues needed to protect the lumbar spine.

To begin, come to your fingers and knees in Tabletop and do quite a lot of Cat/Cows. As you inhale, switch the underside ideas of your shoulder blades in in direction of your entrance physique, opening your chest. As you exhale, push the bottom away and draw your navel to your spine. As you progress by the use of this spinal extension and flexion, can you recall the feeling of your pubic bone and sternum shifting in direction of each other all through crunches? Then, switch into Plank Pose: From all fours, straighten your arms alongside together with your shoulders over your wrists, step every legs once more, and straighten your knees, reaching by the use of your heels. Elevate the tops of your thighs as you attain your pubic bone up in direction of your sternum.

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Salabhasana C

Locust Pose C

Lie in your abdomen and ground your hip components and pubic bone into the underside, creating your foundation for the pose. From proper right here, lengthen your legs straight out out of your hips, pressing your toes firmly into the underside, and spin your inside thighs as a lot because the sky, reaching your tailbone in direction of your heels. Now attain your arms straight once more and interlace your fingers. Protect your fingers clasped as you attain your arms once more in direction of your toes to hold your chest and your toes. Preserve for in any case 8 breaths.

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Parivrtta Utkatasana

Revolved Chair Pose

From Adho Mukha Svanasana (Downward-Going via Canine Pose), step your toes forward and can be found into Tadasana (Mountain Pose). As you inhale, attain your arms overhead, shift your weight into your heels, and ship your thighs once more and down to take a seat down in Utkatasana (Chair Pose). Carry your fingers collectively in Anjali Mudra, and as you inhale, lengthen your spine. As you exhale, hook your left elbow on the floor of your correct thigh. Sustaining your weight even in every toes, drive your left thigh once more as you sit a little bit of lower in your correct leg. Launch your inside thighs in direction of the mat as you carry your pubic bone up in direction of the underside of your sternum. Maintain proper right here for 5 breaths, then repeat on the other side.

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Anjaneyasana

Low Lunge, variation

From Mountain Pose, step your left leg once more and reduce your left knee to the underside. Press your entrance foot and once more leg firmly into the underside and roll your left inside thigh once more. Then, work to attain your tailbone down in direction of the bottom, lifting your low abdomen away out of your hip components. Attain the underside of your sternum in direction of your pubic bone as you lengthen your arms overhead. Preserve proper right here for 5 breaths, then carry your once more knee off the mat and switch into Crescent Lunge, persevering with to work all the same actions as Low Lunge. Preserve Crescent Lunge for 5 breaths, then switch into Downward Canine. Swap sides.

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Ustrasana

Camel Pose

Kneel alongside together with your knees in line with your hips, pressing firmly into the tops of your shins. Roll your inside thighs once more and attain your tailbone down in direction of the backs of your knees. Place your fingers in your hip components and press down in your pelvis to elongate it away out of your low once more. On an inhale, press your shoulder blades forward to hold your chest. On an exhale, carry the once more ribs away out of your low once more. When your sternum is coping with the sky, attain once more alongside together with your fingers to grab your toes and preserve proper right here for 5 breaths. Can you recall all of the work of the crunches on this pose? To return again out, press down into your shins to hold your chest skyward, then sit once more in your heels. Place your fingers over your coronary coronary heart and confirm in alongside together with your breath.

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Navasana

Boat Pose

Start in Dandasana (Staff Pose): Sit alongside together with your legs straight out in entrance of you and uncover a neutral spine. Bend your knees and place your fingers on the backs of your thighs, merely above your sitting bones. Press your quadriceps into your fingers as you lean once more to straighten your arms. As you do this, press your shoulder blades into your chest to keep up your collarbones lifted. Sustaining your knees bent, carry your shins off the underside parallel to the underside, then attain every arms forward, preserving them in line with your shoulders. Work in direction of straightening every legs as you preserve for 5 breaths.

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Purvottanasana

Upward Plank Pose

From Staff Pose, stroll your fingers once more about 6 inches and straighten your arms as you push the bottom away. Bend your knees so your toes are on the underside, in line with your hips. As you inhale, carry your spine and hips off the underside for Reverse Tabletop. Sustaining your toes coping with forward, push into all 4 corners of your toes, roll your inside thighs in direction of the underside, and actively attain your frontal hip components up in direction of your navel. Attain your tailbone to the backs of your knees, then come down and take a breath. Repeat alongside together with your knees bent, or do all the same work nevertheless with straight legs for Upward Plank Pose. Switch forwards and backwards between Boat Pose and Upward Plank Pose, holding each for 5 breaths for a whole of three–5 situations per pose.

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Marichyasana III

From Staff Pose, bend your correct leg and place your correct foot as close to your correct sitting bone as you comfortably can, preserving your left leg neutral. Press the tops of your thighs into the underside. As you inhale, attain your left arm skyward; as you exhale, hook your left arm spherical your correct knee. On an inhale, lengthen your spine away out of your sitting bones by the use of the crown of your head; in your exhale, attain your correct hand behind you and place your fingertips or palm on the underside. As you inhale, carry your spine on all 4 sides; in your exhales, twist deeper. Preserve for 8 breaths, then repeat on the second side.

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Paschimottanasana

Seated Forward Bend

From Staff Pose, attain your arms skyward. Sustaining your arms in line with your ears, hinge at your hips to fold halfway forward. Press the tops of your thighs into the underside as you carry your navel in direction of the once more of your physique. Attain forward to fold further on the hips and lengthen the doorway of your spine as so much as attainable, placing your fingers throughout the soles of your toes. (Use a strap in case your hamstrings are tight.) In case your hamstrings or low once more actually really feel tender, come onto your once more and attain your legs to the sky with a strap spherical your toes. In each variation, preserve the pure curve of your low once more and preserve for 8 breaths.

To finish, lie in your once more and take a Supine Twist on both facet, adopted by Savasana (Corpse Pose) for 5 minutes or longer.

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About Our Skilled
Teacher and model Tiffany Russo is a Los Angeles–primarily based SmartFLOW yoga coach and coach coach. Be taught further at tiffanyrusso.com.