Friday Practical Pointers: Who Should Avoid Backbends?

by Baxter

Star Rosser, Age 52

Before I make recommendations on who should avoid or be cautious with back-bending the spine, I’d like to briefly discuss “spinal extension.” Spinal extension is the movement required for essential active backbends such as Cobra and Sphinx poses (Bhujangasana), Locust pose (Salabasana), Bridge pose (Setubandha Sarvangasana) and Warrior 1 pose (Virabradrasana 1), as well as all supported backbends. The areas of your spine that have the greatest ability to “extend” (go into a backbend) are, in descending order, the neck (cervical spine), the lower back (lumbar spine) and the rib cage spine area (thoracic spine).

Who should avoid back bending poses? Those with:

• Lumbar facet arthritis.
• Lumbar spondylolisthesis, a condition where the vertebrae bone above slides forward of the one below.
• Chronic low back pain that worsens with backbends.
• Anxiety that worsens with backbends.
• Cervical arthritis (if you need to avoid taking your neck and head back)
• Vertigo that is sensitive to extension of the neck
• Osteoporosis. Avoid extreme backbends. 
• Wedge fractures. Avoid all backbends, even shallow ones.
• Abdominal hernias or diastasis recti (abdominal wall separation). 
• Untreated hypertension (high blood pressure). Avoid longer holds of active backbends. Supported backbends (such as Bridge pose on a block) or restorative backbends are fine.

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Featured Pose: Bridge Pose (Setubandha Sarvangasana)

by Baxter

Compared with the backbends we have previously featured, including Cobra and Upward-Facing Dog pose, in Bridge pose, your back body is in a back-bending shape just from the base of your neck (around C7-T1 for my anatomy geeks out there) to the backs of your knees. So in this pose, you are encouraging back bending movement in most of your spine, but none in the neck or below the knee joints. This makes this backbend suitable for people who have neck problems and experience difficulty or pain with other backbends, as long as the pose is comfortable for you.

But as with many of the other backbends, this pose is great for increasing flexibility along the front of your body—from the crook of your throat to your knees—and for strengthening the muscles that line your back body—from the backs of your knees to the base of your neck. Because you’re lifting your thighs away from the ground, this pose is a good way to strengthen your hamstring muscles, which tend to become weak from too much sitting. For those with low back pain, this can be a helpful pose because it returns your lumbar spine to its natural healthy curve and strengthens lower back muscles that may be weak and contributing to pain. 

When practiced as an active backbend, this pose can be energizing for your body and mind. It is particularly uplifting if you practice it dynamically, lifting up into the backbend on your inhalation and dropping back down on your exhalation. When practiced with support under the sacrum, this pose acts as a supported inversion, with a gentle downward gradient from knees to head, so it can be very calming (triggering the Relaxation Response) and also provides some of the other benefits of supported inversions. This backbend is accessible to anyone who can get down on the floor or even has access to a fairly firm mattress!

I prescribe this pose for:

• Improving front body flexibility
• Improving flexibility of the spine
• Improving strength of the back body, including the hamstrings
• Relief of lower back pain, especially versions 2 and 4 and very low lifts of version 
• Quieting your nervous system 
• Releasing tension around the front of the chest to help improve overall breathing
• Counter-pose for forward bends and twists
• Uplifting pose for mild depression when practiced dynamically

Cautions: The higher you lift your hips into Bridge pose, the more your neck goes into flexion (forward bending). Because of this, those of you with neck issues, such as neck pain, whiplash, or cervical disc problems, should be careful how high you raise your hips, making sure you’re pain free in the pose. You can also try placing a folded blanket under your shoulders but not under your neck or head to reduce the bend of your neck. (If the pose worsens symptoms, you may need to skip it entirely.) 

Although most of my students with low back pain find this pose accessible and even helpful, there will be some people with low back pain who cannot do the pose due to worsening of pain. And those with knee problems sometimes complain of pain around the knee joints as they lift their hips higher. This can sometimes resolved by placing a block between your knees and keeping a good squeeze on it during the pose.

For everyone, do not roll your head and neck side to side when in the full pose, as this could be injurious to the structures of the neck!

1. Classic Bridge Pose

Start in Constructive Rest position (lying on your back with knees bent and heels about four inches from your hips).

From here, establish the normal, slightly arched shape of your lumbar spine. Then push down into your feet and lift your hips straight up off the floor—like an elevator going up a few floors—maintaining the neutral arch of your lower back. Stop this action when the stretch on your front body becomes strong or if you feel the knees coming apart, usually about 6-12 inches off the floor. Keep your thighs parallel each other. 

Once in Bridge pose, bring some focus to your arms. Press the upper backs of your upper arms (where your arms meet your shoulders) firmly down into the floor while actively lifting up the lower tip of your breast bone to the sky. Then press your arms, which are lengthening toward your feet, firmly down into the floor. This will encourage extension of your shoulder joints and spine. Optionally, you can try to roll your upper arms bones under your chest and clasp the hands together under your body, pressing the entire length of your arms down firmly into the floor (this part is best learned from an experienced teacher). Keep your head and neck relaxed and centered, and look straight up at the ceiling above you. 

Stay in the pose for 15-30 seconds, gradually extending your hold over time, up to 1-2 minutes. To come out of the pose, move your arms out to your sides if necessary and then lower your hips straight down, like an elevator returning to the lobby floor. Rest for a moment and consider repeating one more time.

If desired, you can also practice the pose dynamically, coming up into the backbend on your inhalation and lowering down on your exhalation, repeating for about six rounds. This is a good way to warm up for longer holds of the pose or simply to energize or uplift yourself.

2. Supported Bridge Pose with Low/Medium Block

When you rest your pelvis on a prop, Bridge pose shifts from an active pose to a passive, restorative pose. This version still provides the benefits of opening your front body and extending your back body, but there is less strength building than in the active version. And because you are not usually lifting to your maximum, this version is also gentler on the neck. This makes it ideal for gentle practices, for situations of fatigue, as a good closing pose for a practice. 

To come into the pose, start in Constructive Rest pose with a block handy near your hip. Then, come into the pose as in the classic version, but lifting your hips only high enough to slip the block crosswise like a belt is oriented, on its medium or lowest height, under the top part of your buttocks, just below your waist. Then rest your pelvis fully onto the block. Keep pressing your feet into the floor just enough to keep your legs parallel with each other (not turning out) and work your arms and create the lift of your sternum as in the classic version. 

Stay in the pose from 1-2 minutes unless you feel pain or sense you need come out before then. To come out of the pose, press into your feet, lift your hips off the block and slide the block and your arms out of the way. Then lower your hips gently to the floor. Rest a few breaths before moving on.

3. Supported Bridge Pose with High Block

This version has the same benefits as version 2, but because you are on the highest height of the block, it invites more stretch to the front of your body at your hips, abdomen, and chest. For many, this version will be near or even a little beyond what you can do on your own, so be mindful that it does not cause pain in the lower back or neck. If it does, return to a lower height of the block. 

To come into the pose, follow the steps for version 2, but as you lift your hips up, you may need to also lift your heels and come onto the balls of your feet to be high enough to slip the block, crosswise like a belt is oriented, under your pelvis. As you set your pelvis onto the block, your heels should be able to easily come back to rest on floor. If they don’t, come out and turn the block down to a lower height. 

Stay for 8-12 breaths initially and work up to 1-2 minute holds. Even though this is a restorative version of Bridge pose, it may create a lot of sensation in your front body, so you may decide to come out earlier than for version 2.

To come out the pose, exit the same way as you did for version 2, although, once again, you may need to lift your heels to move your pelvis off the block and move the block out of the way before you lower your hips to the floor. Rest for a few breaths before moving on.

4. Supported Bridge Pose with Bolster

(sorry, no photo)

Resting your pelvis on a bolster is similar to the resting on the lowest or middle height of the block, with the same benefits, but adds in the benefit of the bolster’s softness and size, which may provide more comfortable support for those with a sensitive lower back and pelvis. For everyone, using the bolster may make the pose more restful and restorative. 

To come into the pose, follow the same steps as version 2, using a bolster instead of a block. When you slide the bolster crosswise under your pelvis and release down onto it, make sure the entire bolster is below your waist and is not supporting the curve of your lower back. If necessary, move the bolster to a better position. To make the pose fully supported, tie a belt just above your knees to keep your legs in place. From there, use the same actions and timing as version 2.
 
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Neck Position in Camel Pose (Ustrasana) and Other Backbends

by Baxter and Janet Rae Humphrey

Margann Green, Age 77

We received this excellent set of safety recommendations for Camel pose for older adults from Janet Rae Humphrey, E-RYT, of YogaForStability.com in Scottsdale, Arizona, and wanted to share it with you all: 

Dear Nina and Baxter, 

As a yoga teacher who specializes in older adults ages 70 to 95, I would like to comment on your post Are Backbends Stimulating or Relaxing?

The photograph of Margann Green doing Camel inspires me to write about precautions that are necessary when teaching people over 70. At age 77 Margann’s ability to do a full Camel pose is remarkable and certainly shows the advantages practicing yoga as one ages. I see a distinct difference between the residents of senior living centers who have exercised all their lives and those who have not. The first group is far stronger, more flexible, and is less likely to use assistive devices. Those that begin a yoga practice in their later years also benefit greatly by the increased mobility that yoga offers. 

Camel is frequently performed and photographed with the chin up to the ceiling or the head tilting back even further. In yoga we follow the principle of doing no harm. Camel, therefore, as well as other poses, needs to be modified as we age. 

Baxter identified how aging affects the cardiovascular system in his post The Aging Heart: How Aging Affects the Cardiovascular System:

• Baroreceptors (see Why You Should Love Your Baroreceptors) become less sensitive with aging, which can contribute to sudden drops in blood pressure when you move from reclining to sitting or standing, and general dizziness. 
• The walls of the smallest blood vessels, the capillaries, can get thicker with aging, which could contribute to slower exchange of fuel and waste into and out of our body’s tissues. 
• Both the main artery leaving the left heart, the aorta, and other arteries in the body start to have changes in their connective tissue layers. This can lead to the vessels becoming stiff and less flexible, which in turn can make the heart work harder. 
• Arteriosclerosis, or hardening of the arteries (mentioned in #8 above), in which fatty plaque deposits inside the blood vessels cause them to narrow and which can totally block blood vessels. 
• Transient ischemic attacks or strokes can occur if blood flow to the brain is disrupted, as a result of arteriosclerosis, arrhythmias, and other factors in the CVS. 

These types of changes may affect the ability to do and/or the safety of a person assuming certain physical positions or yoga poses. 

I worked in the neurology department at several teaching hospitals and have seen the damage done by someone over 70 tilting their head back. Think stretching a piece of rubber tubing with fluid running through it. The shape changes from round to flat and the opening is greatly restricted. When the stretching stops, the fluid gushes through with increased pressure. 

When the head is tilted back, the carotid arteries in the neck become flat and the flow of blood to the brain is restricted. This can lead to a stroke or transient ischemic attack. Furthermore, when the head is lifted, blood rushes to the head, increasing the blood pressure. This becomes more problematic with aging because the baroreceptors are less sensitive to changes in blood pressure, the walls of the blood vessels are thicker, fatty deposits in the vessels further restrict the blood flow, and the capillaries in the brain are more likely to burst when they are under high pressure. 

One of the more common places for older women to have a stroke is in the beauty parlor when their hair is being washed. I mentioned this in a class I taught and one of my older students said that was where she had a stroke. 

I encourage your readers who teach people 65 and above to remind students to keep their chins tucked and not allow their head to fall back during back bends. One way to do this is to put one hand behind the head to support the head during a backbend. 

A second reason for older adults not to tilt their head back is the changes in the discs between the vertebrae as we age. Baxter discuss these changes in his post Degenerative Disc Disease and Yoga: 

"Degenerative disc disease is a process of change to the cushion-like discs found between the vertebrae or spinal bones. It most commonly affects the discs in the neck/cervical region and the lumber/lower back region. There is some ongoing debate on whether the deterioration of the discs is a natural part of the aging process (since it is seen in people without symptoms of back or neck pain in gradually increasing percentages as we age) or whether it is directly related to an abnormal condition of change in the discs. It is really part of the general wear and tear arthritic changes we see in other joints, as the discs represent a unique kind of cushion structure that is similar to the cartilage caps found on the ends of other bones in major joints of movement. But it is different from the regular cartilage in other joints in that it is a larger structure, not adherent to the vertebrae above and below it, as well as having a unique structure that distributes the intense force of gravity that travels down the spine in a specialized way. 

Not only do the discs degenerate, but they also lose moisture and become thinner and denser. Their cushioning ability decreases. A sponge fresh from the package is tall, soft and pliable. An old sponge that has been sitting on the counter is thin, dense and hard. The same is true for the discs as we age. The thinning of the vertebral discs is the major reason why we become shorter as we age. The natural padding in the spine degenerates with age and the cervical vertebrae can be crushed together when the head is tilted back. Older adults, both men and women, have a much higher risk of osteoporosis and can easily get compression fractures of the spine. Forward bends and twists can be hazardous for someone with osteoporosis because these postures can cause painful compression fractures of the spine. "

Poses performed in a supine position can also cause neck problems in older adults. If the student has hyperkyphosis or a tight front chest, their shoulders will not reach the floor in the same way that the shoulders of a younger students do. Because of the excessive curving of the thoracic area, the student will be lying on their spine and just the tips of their shoulder blades. In this position the neck is elevated off the floor and the chin is higher than the forehead because the entire back of the head does not reach the floor. One end of a folded blanked can be rolled to go under the neck and the other side folded to support the head so the forehead and chin are at the same level thus maintaining the correct cervical curve. 

These precautions are most important for people over 70, but they are good to consider in regards to younger students who have neck injuries, arthritis of the spine, tight shoulders, over developed musculature of the shoulders, arterial sclerosis, high blood pressure or other medical conditions that could cause changes in the arteries and the shape of the upper back. 

I remind my students, “Keep your neck in a normal cervical curve and in line with your spine. Being safe is more important than looking like the picture in the yoga book.” 

—Janet Rae Humphrey, E-RYT

Thoughts on Janet’s advice: 

First off, I am grateful to Janet for sharing her wisdom and experience with us regarding safety precautions specifically for Camel pose (Ustrasana), in which the head and neck are often taken into extension along with the rest of the spine. And I generally agree with her recommendations for modifications for those over 70 and even for younger adults who may have skeletal issues like cervical problems, pronounced thoracic kyphosis (rounding of the upper back), or osteoporosis. 

Keep in mind, however, that these are not hard and fast rules, and that those who older and are healthy and without risk factors for such problems (no diabetes, hypertension, hardening of the arteries, history of past heart attacks or strokes, arthritis, osteoporosis, etc.) and have good flexibility and strength may still be able to approach the full pose, under expert guidance. 

One key factor to consider is how long you are in such poses. It seems the risks of serious adverse events rise the longer you are in such an extended position, for example, longer than 5-10 minutes. I’d recommend, if you choose to try Camel with some head and neck extension, that you do it for very brief timings, say 10-20 seconds, and use support to start with. Or, as I do now, do it with the chin tucked to the chest and enjoy the backbend in the rest of your spine! 

Also, please note that Janet is referring mostly to neck awareness and cautions for Camel pose, which involves dropping the head back in space into the pull of gravity. I don’t have the same concerns for backbends like Cobra (Bhujanghasana) and Locust (Salabasana), where you are lifting your neck up and so have different forces acting on the neck. Taking the head and neck into extension in these backbends is generally not going to put you at risk for strokes and compression fractures of the cervical area. 

—Baxter

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Friday Q&A: Baxter, Are Backbends and Flow Sequences Stimulating or Relaxing?

Judi Friedman, Age 52, photographed by Robert Sturman

Q: Nina asked me what I thought about the recent conversation that she and Ram had via email (see Are Backbends Stimulating or Relaxing?) and I couldn’t help but chime in! So here is what I, Baxter, have to say about the effect of more intense poses and practices on the response of the Autonomic Nervous System and therefore on vagal tone:

A: Nina, I agree with your anecdotal observations as well as your theoretical ponderings (and on a few things, with Ram, too). And my reasons are multiple: 

1. Some students are going to be more challenged by advanced back bends and aerobic flow classes due to a) musculoskeletal issues that make backbends harder for their bodies to do, and b)aerobic fitness levels that are not equal to the intensity of the flow class they are taking. These situations are going to trigger the Sympathetic Nervous System (SNS) branch of the Autonomic Nervous System. 
2. All the other reasons Ram mentions could contribute to increased stress response in a person, thus triggering the Fight or Flight response of the SNS too. And, of course, I agree with his initial statement of the underlying goals of yoga. 
3. As you postulate, abnormal breathing patterns, such as restricted breath in backbends or the tendency to inhale and hold the breath momentarily when doing difficult or unfamiliar poses could also stimulate the SNS. 
4. I also agree that not all yoga practices are designed to quiet and calm the mind exclusively. As you rightly note, in the Hatha Yoga tradition, there is the idea of “firing the vessel,” as with pottery, to strengthen it and make it resilient under the challenges of the deeper levels of mental practices of yoga as one moves towards states like samadhi. So, at times, we want to stimulate the SNS, too, but not right before bedtime!

Nina wrote back: "I’d like to add that I wasn’t saying that backbends and/or flow don’t reduce stress by releasing held muscle tension! I was just saying that I did not believe that they actually triggered the Relaxation Response, which is something very specific. There is a difference between being in a pose and triggering the Relaxation Response in that pose (for example, Viparita Karani) and doing a lot of exercise and then feeling less stressed AFTER the exercise session."

To which I’m adding: Nina, this is a good point. In the moment of practicing, practices like deep, challenging backbends and strong flow practices will likely trigger the Sympathetic branch of the nervous system. If this is a strong enough stimulation, it could be challenging to calm the system during the course of practice. Vickie Russell Bell has a good sequencing way of balancing things out in her evening classes where she provides adequate time to cool the nervous system down. This will ideally allow the practitioner to shift the nervous system to the Parasympathetic side of things, so the entire system can have a greater chance to quiet and calm both body and mind. A big challenge today is that many yoga classes don’t provide adequate cool-down time, often only leaving 4-5 minutes at the end of class for Savasana. This is not likely going to induce the Relaxation Response, which Herbert Benson, MD, noted comes on between 7-10 minutes. 

And this is certainly not a black or white issue. There are some fit and flexible students who will remain relatively neurologically calm doing the proposed back bend and flow practices, and will likely wonder what all the fuss of over!

—Baxter

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Are Backbends Stimulating or Relaxing?

by Nina

Margann Green, Age 77

Did anyone besides me notice that in his post Yoga Practices to Optimize Vagal Tone, Ram said included both backbends and flow sequences as asanas that trigger the Relaxation Response? 

Before I published that article, I queried him about that. Because both from my own person experience and from what I’ve learned from various teachers, I’ve always believed that backbends and flow sequences, especially done rapidly, were actually highly stimulating, even causing insomnia in people who practice them in evening classes (see Yoga and Your Emotions). And I always considered those two types of asana as something to avoid when I was feeling highly anxious, and when I’m not, I always finish a sequence that includes those poses with some nice long calming poses and practices to balance myself. 

But Ram, it turned out, had a very different perspective on this issue, and that led us to have a very interesting little email discussion about this topic. In the end, I decided that it would be a good idea to share the exchange with you. This will not only allow you to see a bit of what our blog is like “behind the scenes,” but you may also wish to join in the discussion by adding your own comments.  

Nina: I’m confused by the following statement. "All of the above sequences have a quieting effect on the nervous system, encouraging a shift from Fight or Flight mode to Rest and Digest mode- hallmark of an optimally functioning vagus nerve.” This doesn’t really apply to all the poses and sequences you mentioned, right? Can I say EXCEPT flow sequences, standing poses, and active backbends?

Ram: Reg your query, all the sequences I mentioned (flow, active backbends and inversions), optimizes the vagal tone, switch on the parasympathetic nervous system and move the individual to a Rest and Digest mode. Let me know if I need to change it again to make it more clear.  

Nina: Well, I really wonder about that. It seems like some challenging poses, such as backbends, etc. and maybe flow sequences, are actually stressful and so can trigger Fight or Flight. That’s why people often can’t sleep at night after a backbend or flow class just before bed. At least that is my understanding of how the asana practice isn’t always relaxing.  

Ram: Very interesting opinion, Nina. I guess we can argue about this without reaching a satisfying explanation. 

Yoga (asanas + all the other angas) is a means to achieve enlightenment (knowing one’s true nature, awareness, intuition, clarity etc). Physical and mental stress can cloud the mind and so over the years Yoga was adopted to relieve physical and mental stress. If yoga truly relieves stress, then why should anyone experience stress after doing a yoga pose be it a backbend or sun salutation? I have never ever felt stressed out after doing yoga (even after attempting several challenging poses like in Ashtanga or Bikram); exhaustion yes, but not mental stress. 

In my opinion, the mental stress is not from the yoga poses but it is primarily due to the individual’s own demeanor before going to the mat. I can think of several possible reasons:

1. The individual continues to harbor disharmonious impressions while doing Yoga
2. The individual was not able to let go of the emotional turbulence even while doing the asanas
3. The individual got mentally challenged by the neighbors who were more agile
4. The individual did not like the particular teacher and was mentally upset
5. The individual did not appreciate the corrections from the teacher
6. The individual did not appreciate the neighbors who were sweating or breathing heavily. 

 All the above and others that I cannot think of right now can stress out an individual. So it is not asanas per se but the individual’s outlook and attitude.

I am not sure you will agree, but this has been my experience when teaching in the class. I do not want to put the blame on Yoga, at least not yet.  

Nina: Well, I will leave your post as is. But this is an interesting discussion that we should continue to have. 

I am not alone in my thoughts that some yoga asanas are stimulating rather than relaxing (perhaps “stress” is the wrong word, though I think others would agree with me in that they stimulate the sympathetic nervous system, just as some pranayma practices do). This is especially true for active backbends. (Recently at a class with Vickie Russell Bell, she said she always finishes the backbend section of her nighttime classes with a least a half an hour of relaxation, so people won’t go home and have trouble sleeping.) 

When I first started studying yoga, I had no idea why certain poses like Viparita Karani were so relaxing. But I experienced them as such. Later I learned from Roger Cole about baroreceptors and inversions. Likewise, I (and many others) have experienced backbends as highly stimulating. Many people talk about how they cause insomnia. We don’t have an explanation for this, but isn’t it possible than something physiological is going on that is causing this? For example, flexing the neck quiets the nervous system because of the baroreceptors. What does extending the neck, which we do in most backbends, cause? Or, Rodney Yee's theory was that exposing your vulnerable organs (the opposite of what animals on all fours do) triggers a bit of fear response. Maybe one day there will be a study on this. But for now, I’m sticking with my anecdotal experience and that of several of my teachers.

To me this is not “blaming” yoga; it is just another aspect of the asana practice. I think of the asanas as being developed to “fortify” the body for meditation, pranayma, and other spiritual practices, not to relieve stress. And backbends are an important part of a balanced asana practice to create a strong, healthy body. 

I agree with you, however, that the attitude with one approaches a yoga poses, perhaps one that you fear or dislike, could also contribute to its effects.

Ram did not respond to that message, so I guess he was still not convinced or was just busy with work, as he does have a full-time job after all! Then, yesterday, I was practicing Dhanurasana, and I noticed my heart racing after. It’s hard to breathe in this pose for me, as it is in many backbends. My breath speeds up for sure. Maybe my inhalations are longer. So I was wondering if the stuff Baxter taught me about pranayama and the nervous system (how longer inhalations are stimulating—see Pranayama: A Powerful Key to Your Nervous System) might apply to backbends as well and, likewise, flow, if it is rapid and challenging (like Ashtanga, which I have tried). That’s my latest theory of why backbends, flow sequences and other physically challenging poses do not trigger the Relaxation Response.

But as I told Ram, we can agree to disagree as there is no scientific study of this as far as we both know.

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Getting Up into Upward-Facing Bow Pose (Urdva Dhanurasana), Part 2

by Baxter

B.K.S. Iyengar in Urdva Dhanurasana

Last week in my post Friday Q&A: Arm Strength and Urdva Dhanurasana, I described the movements of the upper body in the challenging yoga asana Urdhva Dhanurasana, known in English as Upward-Facing Bow pose or Wheel pose. Because our reader was asking us about upper body issues he had as they related to Upward-Facing Bow, my answer about how to get up into the pose really only dealt with a part of the story—maybe not even half the story.

In reality, there are two other huge factors in increasing your chances of having success in this pose: 1) utilizing your much stronger lower body to help you up, and 2) adequately preparing parts of your body that need to stretch and open to achieve this unusual, deep backbend shape.

Warming Up for Upward-Facing Bow Pose

I’ll describe the stretchy, opening stuff you need to look at first, as this is usually what I spend most of my practice doing to prepare for the goal pose of Upward-Facing Bow pose, if I have it in my sequence on a given day. Typically tight places that have to be lengthened in preparation for Upward-Facing Bow pose include:

• the muscles at the front of your upper legs and anterior hip joints
• the front line of your torso and belly
• the action known as flexion of your shoulder joints, where your arms come up along side your head

For the hips and front thigh area, I use a variety of Dropped-Knee Lunges (see Featured Pose: Lunge Pose). One of my favorites involves having the sole of your front leg foot on the lowest height of block, the back knee on a blanket, and your hands on an extra block or two on their highest height. If you want to get some of the lengthening of the abdominal muscles and front chest (which also begins to take the upper back into more extension or backbend), you can bring your hands to your front knee and actively lift up into a gentle backbend shape, or if your balance is good, take your arms into Warrior 1 position. Now you have all the areas that need opening involved.

For the front body, I like to do dynamic and static versions of Bridge pose, testing my limits of lift. This also addresses your legs, but often will give me feedback of stretch happening in the abdominals as well. If you can work your way up to the highest height of the block in Supported Bridge pose, you can more passively allow the front body and thighs to open. Take one or both legs straight out from the block with your heels on the floor, and your legs are getting even closer to Upward-Facing Bow pose openness! 

For the openness in your shoulder joints and upper back, practicing supine passive backbends over a blanket roll or bolster while reaching your arms overhead in the direction past your head addresses both of these areas in a more passive way (that doesn't mean you won’t feel the stretch, however!). Downward-Facing Dog pose and the version where you have your forearms on the floor (see Downward-Facing Dog Variations) are also great ways to work on the shoulder opening required for Upward-Facing Bow pose. 

See also Standing Shoulder Openers and Opening Tight Shoulders for more ideas for warming up your shoulders.

Using Your Legs in Upward-Facing Bow Pose

Now, the power of the legs in getting us into the full Wheel! Nina was quick to point this out to me last week when we were looking at the pose for our blog post. She wrote me: 

“One of the reasons people have so much trouble getting up in this pose is because they think it is all about the arms when it is not. If you focus on getting into the pose using your LEGS rather than your arms (although the arms certainly come into play) and lifting your pelvis up first using your legs (which are stronger than your arms), you can lift yourself up in a circular motion which is way less effortful than just by trying to push yourself up with your arms. That’s the way I learned it a long time ago, and have taught it to other people as well, who find it a little revelation.” 

The way I think about the “circular action” Nina refers to here is that as you press your feet into the floor to initiate the lift of the your pelvis, you let your knees move over in the direction of the toes a bit, and, as your hips begin to lift and shift, your arms can more easily press into floor and begin to lift the chest up, too. Seen from the side, it would look like you are circling your body out over the toes before lifting up to the full Wheel. Another suggestion that Nina mentioned and that I utilize as well is using a lift under the pelvis but NOT the rest of the torso to help you start with this action of lifting the pelvis before the shoulders. By using a lift, either a block or bolster, you are just making the amount of lift for your legs and arms a bit less high—every little bit helps.

This circular action works well if you are going straight up into the pose from Constructive Rest pose, as some teachers teach it, or if you are going up in two-phases, first by moving from Constructive Rest into a form of Bridge pose (with the crown of your head on the floor) and then moving from Bridge pose into full Upward-Facing Bow pose. (If you have any neck issues and are not already doing the two-phase movement—or even if you are—please discuss the two-phase technique with your teacher.)

Phase 1

Phase 2

Poses that have the same leg actions as Upward-Facing Bow pose can help strengthen your leg muscles for the entry into the pose. Try moving dynamically in and out of Bridge pose (Setubanda Sarvangasana). You can also practice moving dynamically from Mountain Pose into deeper versions of Utkatasana (Powerful pose) and then back to Mountain—it is the second half of this dynamic sequence that simulates the leg action required to get up into Upward-Facing Bow pose. 

There are certainly many more ways you could both open and strengthen your body for Upward-Facing Bow pose, but the suggestions here will get you started. And there are also a lot of modified ways of doing the full pose. But for simplicity’s sake, we have kept it pretty straightforward for you today! Remember that this is a challenging pose for many, many yoga practitioners. Approach it respectfully, listen to your body, and don’t rush to perfect it too quickly.

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