Deep Backbending Practice

(waves crashing) Welcome, now we work with the backbends. And we gonna put this bandha marma work what we have been doing before into the backbends. So, please step in front of your mat. And we start with sun salutations. So lengthen spine, tuck tailbone down.

And then inhale, arms up, lift little finger side up, and exhale fold forward, with the back of the thighs out. Inhale, lift lower sternum, and then exhale chaturanga. Then inhale, roll shoulders back, tuck tailbone down, center sternum forward, and exhale, adho mukha svanasana. Then hold five breaths. One, try to move inner thighs inner groins back.

Two, little bit knee caps towards the hips. Three, floating ribs in. Four, bring your ears in line with upper arms. And five, inhale, jump forward, or step. Open chest, lower sternum forward and up.

Then inhale, arms up, tuck tailbone down. And exhale samasthiti. Inhale, arms up, and exhale, bend forward. Press palms down, inhale, lift lower sternum, Exhale, chaturanga. Then inhale, rotate upper arms out.

And exhale adho mukha svanasana lift, inner groins. One, press root of the index finger down. Try to lengthen the line between the root of the index finger and inner groin. Three. Upper arms rotate out.

Four. And five, inhale, jump forward, open chest, exhale. Fold forward, inhale, lift arms, tuck tailbone down. And exhale, samasthiti. Then inhale, lift arms, exhale, fold forward.

Then inhale, look up, exhale, chaturanga. Inhale, roll shoulders back, shoulder blades down, and exhale, adho mukha svanasana. Lift perineum first up towards the crown of the head towards the center line of the body. And then, next inhalation, still leave the perineum up, and now try to lift it away from the center. Uddiyana bandha is tha.

So, lower abdomen from the center to the sides. Amsa bandha is tha. Move inner shoulder blades away from each other. Center sternum slightly in towards the spine. And then inhale.

Jump forward, open chest, exhale, fold forward. Then inhale, lift arms up, tuck tailbone down. And exhale, samasthiti. Then inhale, bring thumbs on the sacrum. And then push pelvis forward, your feet together.

The center of the heel down. That's madhyama parsni marma and use that as a base to lift the center sternum up. Hold, one. Two, try to breathe through the sides. Three, inhale starting from the perineum, breathe through the armpits.

Three, and exhale from the armpits back to the perineum. Four. And five, inhale. And then exhale, bend forward, niralamba uttanasana One, press center of the heel down, lift butt up, bones up. Two, and kundali bandha is ha.

So center sacrum in, sides of the sacrum toward the center. Four. And five, inhale. Up and exhale, bring feet, keep wide. And then inhale, lift arms, lift middle fingers up.

Tuck tailbone down, push pelvis forward, slightly bend back, try to lift the pubic bone towards the navel. One, relax shoulders. Two. Three, front side of the pelvis up. Four.

And five, inhale up and exhale, fold forward. Relax shoulders and neck. Then inhale, look up, open chest. Exhale chaturanga. Inhale, and exhale, adho mukha svanasana.

Lifting our groins and then inhale, kumbhakasana. And exhale, go down. And then tuck tailbone down, lift perineum up. Ha mulabandha, tha uddiyana bandha. Then push center sternum forward.

Uras bandha is tha. Center sternum forward, And from the center to the sides. Breathe on your own pace. Bring your shoulder blades down. Hold couple of breaths.

Try to move the C7 towards the lower back. And then shift weight, keep the pelvis down, but shift weight on the front thighs. And then inhale, bend the knees, open chest. Lift lower sternum up, tailbone down. Inhale and exhale coming down.

Inhale, (speaks in foreign language) and exhale adho mukha svanasana. Lift inner groins. And then inhale, jump behind the wrist on your knees. So, the knees are hip wide and then bring thumbs from the sacrum and then inhale, push pelvis forward. You can stay here. Other option is tuck toes in and bring the hands on the heels.

Or point the toes, keep the hands on the heels. Try to move the inner groins back toward the back of the mat. Press upper shin down, and use that as a base to lift the center sternum up. By pressing uppers shins down, lift center sternum up. Uddiyana bandha still tha, lower abdomen from the center to the sides.

And then uras banhda is tha, center sternum forward, from the center to the sides. Tuck tailbone a little bit down. But of course, move towards the back of the knees. And then inhale, hands on the hips, slowly come up. And exhale chaturanga.

Inhale, open chest, forward and up. And exhale, adho mukha svanasana. Then inhale, jump forward, and lie on your back. Then tuck tailbone down and inhale, lift pelvis up. With the upper arms out, move the buttock bones towards the back of the knees.

When your doing inhalation, breathe from the perineum to the armpits. Slightly comes from the dome with the diaphragm. Roll shoulder blades towards the lower back. Shift weight on the inner hand, root of the index finger, root of the thumb down. And you can stay here.

Or other option hands over the shoulders, and bring crown of the head down. Shoot forward with the hands, this is second option. Third option you can try to grasp your ankles. Sirsadhanurasana. Open chest, use the center of the heel, to push center sternum forward.

Rotate upper arms out, pubic bone towards the navel. Lateral breathing, breath through the sides. Inhalation next one chest out to the sides. And then, inhale, press hands down and then Urdhva dhanuarasana. Press the palm down, root of the index finger, root of the thumb down.

And use the root of the index finger, root of the thumb to move the inner shoulder blades apart. Away from each other. Front thighs rotate in, inner knees moving towards the inner heels. Inhale, and exhale. Slowly come down.

Bring knees on the chest. You can rock your back couple of times from side to side. And then inhale, move the knees towards the forehead, apanasana. Press sacrum down. Can take this as a counter pose for the backbends.

Try to relax the lower back. Relax the neck, then inhale, roll up, and then vinyasa. Cross the shins, exhale chaturanga. And inhale, open chest, exhale, adho mukha svanasana. Lift groins, lift inner groins, move buttock bones back and then inhale, right knee next to the right wrist.

Right outer thigh moving back, right inner knee forward. Rotate the left front thigh in. Then, push the center sternum forward. You can stay here. Or second option is with your left elbow, hook the foot and interlace the fingers like this. Or take the foot, elbow forward.

If you can lift the right thumb, grasp your foot. Your shoulders back lifting your elbows up. And use that as a base antara akulya marma to move by lifting the inner elbows up, try to move the inner shoulder blades down towards the lower back. Three. Four, keep lower back long, upper edge of the pubic bone in.

And five, exhale, hands down. Cobra or up dog, exhale adho mukha svanasana. Then, inhale left knee next to the left wrist. With the right front thigh in, open chest. Then take your right foot, hook the foot, or grasp your foot, elbow forward, and open chest up.

Try to move upper edge of the pubic bone slightly towards the upper sacrum. Relaxing oyur shoulders, upper arms rotate out. Breathe through the sides, spin chest to the sides when you do the inhales. Four. And five, exhale release.

And hands down, inhale, exhale. Inhale, upper arm out. Exhale, adho mukha svansana. And inhale, jump behind the wrists so the knees about hip wide. And then press the palms together, push little bit pelvis forward. You can stay here.

Protect the lower back, tuck tailbone down. Or if you can, bring the head down. And then hands down, and if you can even try to grasp the heels. Keep the lower back long. One, inner groins moving towards the floor.

Rotate shins in, front of the shin in. Two, outer elbow down, center sternum up. Four. And five, inhale up. And exhale chaturanga.

Then up dog. Down dog. And then ashtanga namaskara. So knees down. And then, if you can chest and chin down.

Open chest, press ball of the big toe down. Try to tuck tailbone down. So, now you can try to use the svadhisthana bandha. Front side of the pelvic floor, moving between the eyebrows. Center sternum is moving down, tha uras Hold couple of breaths.

And then, inhale, bring chin down. Lift the knees up, couple of steps forward. Right leg up. If you can, left leg up. Open chest, rotate upper arms out.

And then exhale with the back bend. Try to keep chest open. Whole palm down. Inhale and exhale. Come down.

Inhale, rotate upper arm out, look up. Exhale adho mukha svanasana, lift inner groins. And inhale kumbhakasana. Exhale, go down. And then, right hand forward, and then, left heel next to the hip.

Try to rotate left front thigh little bit out in order to protect the knee. Sternum up, lower sternum forward and up. Relax shoulders, relax neck. Ardha bhekasana and exhale release. And then do the right side, same.

Take the right heel next to the hip, with that right front thigh a little bit out. Keep chest open. Both sides, right and left side of the hip down. Right inner groin down towards the mat. And exhale release, okay.

And then left side again, bring that heel next to the hip. If you can turn the fingers forward, you can hold it like this on so your fingers pointing back. And then try to take your right foot same way. Turn the fingers forward and then move the heels down. Open chest bhekasana.

You can first try to lift a little bit knees up front thighs rotating in, inner knees towards the inner groin. Hold. Soft breathing and exhale release. Hands down, and inhale, roll shoulders back. Exhale, adho mukha svanasana.

Lift inner groins, lift perineum. And then inhale, kumbhakasana. Exhale chaturanga down. Okay, and then grasp the ankles. Okay, and then up.

This is first option. I show you the options. So second one is hook with the elbows. This is called kurpara dhanurasana So, this is the second option. You can stay here. And third option is padangustha dhanurasana.

Take the feet and inhale, inner shoulder blade down, bring the elbows forward and then look up between the eyebrows. Bhrumadhya drishti. Hold. Try to move center sternum forward. Upper arm rotate out, buttock bones moving towards the back of the knees.

Upper edge of the pubic bone is moving towards the sacrum. Relax tongue, temples and eyes and exhale, release. Then inhale, open chest. Exhale, adho mukha svanasana. Then inhale, jump forward and savasana.

So, you can first before doing the savasana you can bring the knees together so the front thigh rotating in then palms up. Let the lower back move towards the mat, relax the lower back. Soften your breathing. And out breathing is purna tha full passive, abdominal breathing. Just focus, observing the breathing without trying to control it.

And then after while, you can slowly straighten the legs. Relax shoulders, relax neck. Relax lower back, abdominal muscles, floating ribs. Let the heart sink down towards the mat. Let the front brain sink down towards the back side of the skull.

And then, let your mind rest on your breathing. And then, you can slowly start to come out of the pose. If you need longer, savasana just stay there. Inhale, extend arms over head, long stretch, lower back down, and exhale and release. Then knees on the chest can rock your back couple of times from side to side.

And then turn on your right side and then slowly come up. Thank you, namaste.