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Practice for a happy back
Find the variations of Supine Hero, Supported Fish and Cow Face that give you a really good stretch, without hurting. Then hold for 2-5 minutes, aiming to meet or beat your hold time with each practice. Practicing these three poses once a week for 15 minutes or so (3 poses, 5 minutes each) will help you develop your backbends.
Practice menu
Arrival
Kneel or sit Crossed Shins or in Adept’s Pose on a raiser: Knees level with or below the hip joints Engage through the central thread Awareness cycle​ Nose to Mouth Ocean Breathing 4:8 Relaxing Breath Moon Squats 3 sets Five Pointed Star> Garland Pose > Five Pointed Star> ​3 minute hold of Garland between sets. Kneeling Thunderbolt Long Held Hero Pose Long Held Supine Hero Pose Supine ​Long Held Supported Fish ( Thorax resting on a raiser.) Kneeling Thunderbolt or Hero ~ with or without a block. Long Held Cowface Arms ~ with or without a strap Repeat other side. Supine From Simple Seated, ease your way gently down onto the back Savasana Return to sitting Long Supine Stretch Knees to Chest Pose Heart’s Rest Press up to sitting Close Your comfortable seat: Easy Pose, Adept’s Pose, Half Lotus, Lotus orThunderbolt, Hero or Simple Seated Position Centering Breath Touch palms |