Backbends, aside from helping elongate and stretch out the spine, are also good for relieving tension in and mobilising the neck and shoulders.
In this session, we will pay special attention to the neck and shoulder area. We’ll begin by warming it up by doing Adho Mukha Svanasana and Prasarita Padottanasana with the hands behind the back in Paschima Namaskar to deepen the shoulder-opening action.. Then, we’ll add a strengthening action with some inversions: Adho Mukha Vrksasana, Pincha Mayurasana, and some variations of Sirsasana.
After this, we will move to the backbend part of the session, all the while paying special attention to the neck and shoulders, treating them as a continuation of the spine, which they are. We’ll begin in Adho Mukha Savasana moving into Urdhva Mukha Svanasana. Then, Bhujangasana follows, encouraging us to go deeper into the spine and shoulders. Salabhasana to strengthen the spine and core is followed by Dhanurasana to deepen the action and activate the arms.
What follows is the more advanced part of the backbend session. We will have a few goes at Ustrasana, going into it slowly, gradually stretching our the chest and abdominal muscles. Then, we will do what is essentially the supine version of Ustrasana: Setu Bandha Sarvangasana and Chatushpadasana.
The most advanced part of the session involves such backbends as Urdhva Dhanurasana, Kapotasana, and Dvi Pada Viparita Dandasana. We will be using chair support to help get the necessary muscles accustomed to holding the pose correctly.
As a cool-down, we will do Supta Padangusthasana 1 and 2. Ardha Halasana with bench support (you can also use a chair) and then final relaxation in Savasana. We will spend around 5 minutes in this final pose, focussing on our breaths and paying attention to the benefits we have reaped from this session.
Video stills from this sequence
