Backbending Warmup and Dropback Tutorial

This video demonstrates backbend warmups and illustrates the dropback transition to full yoga backbend pose.

Level 1: Heart Opening Standing Backbend and Shoulder Opener

To begin, interlace the elbows behind the back. Grasp opposite elbows with opposite hands and open the heart as the shoulders stretch behind the back. Find a bend in the lower back and release the head back while pressing the hips forward to find even more curvature in the spine.

Level 2: Supported Standing Backbend

Step the feet hip distance apart. Place the palms on the hamstrings and walk the hands down the thighs. Press the hips forward and squeeze into the glutes. Open the heart, release the head, and find an even deeper backbend as the palms descend even lower onto the legs.

Level 3: Full Standing Backbend

Step the feet hip distance apart. Extend the arms out in front and bring the fingers to temple mudra with the index fingers joined together. Bend the knees at first and press the pelvis forward as the legs extend to straight. Squeeze the glutes and bend deeply into the back as the arms extend overhead. Bring the hands to heart center and return to standing..

Level 4: Backbend Dropback

Step the feet slightly wider than hip distance apart. Bend the knees.

With a single fluid motion, simultaneously bring the arms out to the sides, press forward into the hips, and bend the back deeply.

As the head descends behind, keep moving the arms out to the sides and above the head as the fingers, then the palms rest on the mat above the head.

Once the palms rest on the mat, release the head down and bring the gaze of the eyes to the ground. Keep pressing up into the hips to achieve a deeper stretch.

Raise onto the toes, press the hips up, and extend the legs towards straight to receive an even deeper expanse into the back stretch.

Level 5: Return to Standing

In my body, I require an adjustment to create enough space to rise back up. I turn the toes to 45 degrees and widen the legs even more. Walk the hands towards the feet, bend the legs and move the knees in front of the hips. You may bend the arms and give a slight spring through the arms as the body rises and returns to standing.