We will focus on 3 poses; Cobra and Sphinx may be thought of as variations on the same pose.
Yoga-asanas (yoga poses) that incorporate back-extension often are among the more controversial of postures, with some members of the medical community making the blanket statement that these poses should be avoided by most if not all persons. While this statement is not ubiquitous, I think it’s prevalence is worth mentioning. I agree that most students would do well to spend more time strengthening the muscles of one’s core (which work to stabilize the spine) rather than focusing on deep back bending. Having said this, to avoid any range of motion is to forfeit that range of motion to muscle atrophy and likely lose neuromuscular capacity.
In this article I am focusing on three of the more fundamental backbends. I think most individuals would do well to approach bridge (1st variation below) coupled with core work seen in previous articles for a minimum of 6 weeks as their primary practice if lower back pain is prevalent. The bridge will help to develop leg strength while focusing to open hip extension as precursors to the other three back-bends demonstrated.
The height of a backbend may, and dare I say should, drastically differ from one person to another. Spinal length (not to be confused with height) should be focused on in prone (on stomach) variations, while the supine (on the back) variation will be used to bring particular attention to downward leg engagement (referred to as apana) through the heel, ball and outer edge of the foot, while maintaining stable/equal arches.
Bridge Pose/Setu Bandhasana
From supine (lying on back)
Grounding into the feet as a means to move the hips into extension.
Establish a minimum of three points of tactile awareness in the feet; Rooting through the heel, ball and outer edge of the foot, while maintaining stable/equal arches.
Sphinx Pose/Bhujangasana variation
From prone position (lying on stomach)
With elbows under shoulders pressing into hands and forearms.
Legs are active pushing tops of feet into ground. Squeezing elbows and feet toward center, to feel a slight abdominal contraction.
On inhalations imagine the waist and ribs lengthening
On exhalations feel the shoulders continue drawing down the back.
Feel the sternum rising toward the chin throughout.
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For a deeper (cobra variation) elbows might be lifted.
Cobra/Bhujangasana
From prone position (lying on stomach)
With hands under shoulders pressing into hands to begin rising to your personally desired height.
Legs are active, pushing tops of feet into ground.
Squeezing hands and feet toward center, to feel a slight abdominal contraction.
On inhalations imagine the waist and side ribs lengthening
On exhalations feel the shoulders continue drawing down the back.
Feel the sternum rising toward the chin throughout.
Locust Pose/Salabhasana:
From prone position (lying on stomach) Elbows as goalpost arms.
Keep the abdominals engaged while lifting upper and lower body off the ground.
It may be best to avoid this position if you experience back pain, and instead focus on developing core strength while exploring the other back extension exercises.
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Blog Photo by: Barry Eichner