How toStretches & Exercises to Deepen Backbends
19 steps
Low lunge
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Low lunge with the back knee dropped. Press forward with the back hip and lift up through center
2
Lengthen the back by pulling ribs away from the hips and lift arms overhead
3
Rotate spine and grab back foot and gently your heel toward your sit bones.
4
Half hero forward fold. Lengthen the cheat toward the leg rather than rounding the spine forward.
5
Hero- try to release lower back down toward the mat. Back off if there pressure on the knees
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Half camel- loft through the thoracic spine and keep hips pressing forward
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Camel
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Chest opener and quad stretch on the wheel. Relax and open up
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King pigeon variation- grab as far down the wheel as possible and pull elbows toward each other
10
Roll all the way back on the wheel and allow this passive stretch to open up the body
11
Pull the heels toward the sit bones & grab the ankles trying to keep knees from splaying
12
Quad opener- place knee directly against the wall & try to put your whole back on the wall
13
Tuck the pelvis and walk the knee forward to deepen the stretch. Pull up through your center.
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Release hands down to the floor still continuing to press forward with the back hip
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Reach back and grab the foot
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Lift the arm and drop the back hip even closer to the floor
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Lift the chest from the upper back, drop the back hip down and arch head back to the wall
18
Build strength and length in the quads by lifting the chest and slowly lowering down to the floor.
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