Level
1 Difficulty. Start
building looser, stronger thighs for more demanding back bends and
lunges!
This
pose is a great substitute for those who can't manage Back Bend
2 or Back Bend 3. These three back bends are great for strengthening
your quadriceps, (thighs). They build your legs up beautifully for
tougher poses like Balance Posture 3, Half Bow, Bow and the Warrior.
Back Bend 1 is a good start!
Good
for These Practice Goals: Building strength & muscle tone in Lower
Back, Abdominals, Groin, Quads, Knees; Pregnancy Yoga; Senior's Yoga;
Running, Biking, Swimming, Golf, Sports in General; Clearing Cleansing
& Energizing of the Belly & Root Chakras; Chanting warm Up for Belly
& Root.
Avoid
Under These Health Condtions: Hiatial
or umbilical hernia; fresh injury or surgery of knee; pins in knee; arthritis
in knees; osteoporosis in lower back, hips or knees.
Yoga
Snack Try
watching TV like this!
Start
"Standing" on your knees, legs together in Mountain Pose
1 or Mountain Pose 2 (So you are now in Mountain Pose, only on your
knees.)
That
is - Start
On your knees, legs together Body upright Arms by your sides Back
of your head, shoulder blades and hips lined up with each other.
Then
Lean Back Until you feel a good stretch in your thighs & you can
feel your abdominals working.
Hold for 2 - 6 breaths or until you've reached your limit
plus one more breath.
Release
by returning upright Feel your body relaxing.
Do
3 times. Try going farther back each time.
Breathing
Breathe
in
Breathe out letting weight settle down to knees.
Breathe
in
Breathe out leaning back.
Hold for 2 - 6 breaths or until you're body won't
hold it any longer.
Breathe
in
returning upright
Breathe
out
letting weight settle down to knees.
Repeat
When
you have mastered this pose, if it no longer challenges you, you might
like to move on to Back
Bend 2.
Postures
requiring strength in the thighs (quads) or arms: Back Bend 2, 3;
Balance Posture 2, 3; Bow; Half Bow; Back Push Up, Warrior; Lunge;
Dancer's Posture; Pelvic Lift; Chest Expansion, Chest Expansion
Extension, Bust Expansion
Try
Learning First:
Pelvic
Lift, Bust Expansion
Good
for These Practice Goals:
Building strength & muscle tone in Lower Back, Abdominals, Groin,
Quads, Knees; Pregnancy Yoga; Senior's Yoga; Running, Biking, Swimming,
Golf, Sports in General; Clearing Cleansing & Energizing of the Belly
& Root Chakras; Chanting warm Up for Belly & Root.
Recommended
for These Health Conditions:
Chronic injury of Lower Back or Hips
Avoid
Under these Health Conditions:
Hiatial
or umbilical hernia; fresh injury or surgery of knee; pins in knee;
arthritis in knees; osteoporosis in lower back, hips or knees.
Best
Breathing Theme Matches:
Works
very well with Breathing Theme: 1, 2, 3, 6, 7, 7b, 8, 9, 10, 11, 12,
13, 14, 15a, 15, 15b, 16A, 16, 17, 18, 22, 4, 2.5
