Emily Dianda

 Need a quick energy boost?  Try a backbend.  Backbends stimulate the nervous system and strengthen the immune, respiratory and cardiovascular systems. Here are three easy backbends you can do right now.

1.  Urdhva Dhanurasana Tadasana:  Stand up (yes, stand up!) Keep your feet parallel and inhale as you lift both arms over head.  Pull your belly in, lengthen your tailbone towards your heels and press your pelvis forward. Then lift up and lean back, arching your spine.  Exhale back to neutral and release your arms.  Now, how do feel?  Easy, right? 

2.  Cat/Cow Pose:  Get down on the floor onto your hands and knees.  (Go on, do it.  I dare you!) Make sure your hands are right underneath your shoulders and your knees are hip-width distance apart.  As you exhale, tuck your tailbone and press down evenly through both hands while you round your spine.  Look towards your navel. When your ready to inhale, tilt your pelvis back, arch your spine and look up.   Do this a few times, going back and forth allowing your breath to initiate the movement.

3.  Supported Backbend:  Here's a simple, restorative backbend that you can do by rolling a blanket or placing a bolster under your middle back while you rest your shoulders comfortably on the floor  You can also place another rolled blanket or towel under the neck to optimize your comfort.  Start with the knees bent, if this position feels okay on your lower back, than go ahead and straighten your legs.   Once in the position, close your eyes, relax and enjoy!

Make sure to listen to your body and honor where you are in your practice.  The great sage Patanjali reminds us that "Asana (posture) is a steady, comfortable posture" (Sthira Suhkam Asanam 11.46)  So when practicing your backbends, make sure you are comfortable and at ease, always listen to your breath, and most importantly, enjoy the practice!

Wishing you all health, happiness and total abundance,

Emily Dianda, CRYT