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Do the backbend:this is how you do it

How much time do we spend leaning forward, behind the computer or on the bike, for example? Be kind to your spine and regularly do a back bend, or a back bend.

What is a backbend?

A back bend is a back bend that stretches the front of your body. You can do a backbend sitting, lying down or standing, depending on the effect you want to achieve. The back bend is a good posture to open your chest. Bending your spine (or part of it) back creates space in your chest. Stretching also occurs on your thigh muscles.

Read also :‘Heavy meal? This yoga pose brings relief'

The ultimate showdown

A backbend can create a lot of resistance. First of all, physically:as we age, the spine becomes less flexible and the vertebrae collapse more. Sitting work also causes stiff back, abdominal and chest muscles. Many people therefore suffer from lower back pain when bending backwards. Another factor is that a back bend is a vulnerable position. By opening your chest you also open your heart and throat area, where emotions are held. It is therefore not surprising if you feel a cry coming on after a backbend.

Hint: for sitting or lying back bends you can use aids, such as a bolster or cushion, yoga blocks or a chair. These tools help you to relax better.

Backbend for beginners:the grasshopper

Lie on your stomach, with your forehead and your rubs on the floor. Your hands are next to your body and your palms are facing each other. Exhale, and on the next inhale, push your pelvis into the mat while simultaneously lifting your chest and legs off the floor. You also bring your arms off the mat, while the palms continue to point towards each other. Spread your fingers. Look straight ahead and roll your shoulders away from your ears. Hold for six to nine breaths and come back to the floor.

Good to know To protect your back, it is important not to force a backbend. Always build up slowly and come out of the pose if you feel stabbing pain anywhere. If you have a serious back injury, heart problems or low blood pressure, skip this exercise altogether.

Backbend benefits

Physical

  • Better blood circulation in your head and chest
  • Your thyroid is stimulated
  • More strength and flexibility in your thighs
  • Extension of your abdomen and flanks, giving your organs more space
  • Supple spine
  • You practice your balance while standing backbend

Mental

  • By opening your chest, you experience a sense of freedom
  • A backbend has an overall calming effect and reduces emotionality and irritability
  • A back bend can give energy and have a restorative effect

Text:Annemiek de Gier