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Self Care Sequence: How To Release Tightness and Deepen Your Backbends

February 10, 2016 By Monica Stone Leave a Comment

Whether you’re spine is extremely flexible, or it takes you some time to open, most people find some resistance in back bending.

For me, my backbends go through phases. I have a phase where I start to feel open and free. Then, something comes up, and the backbend will be the thing I dread the most.

Whenever I hit that roadblock it’s not just a little uncomfortable, but intense right away.

I used to think it was pain, but then one day I realized that it wasn’t.

I was working on a prep for Kapotasana, and I realized that my back just stopped bending, and my legs were shaking. It wasn’t that I was hurting, but I was stuck.  So, I just stayed there. I decided to breathe into it, and see if there was a way I could open. 

I realized that I needed to find the strength in my legs. I say that because I know the inner strength is there, but I’m just not tapping into it.

So, I kept breathing, I listened, and I kept my awareness on my legs. They stopped shaking, and I was able to breathe deeper. 

I didn’t go further into my backbend, but at least I was able to breathe easy.

As I became more aware of my spinal resistance, I became obsessed with ways to open my spine.

I decided that I didn’t want to be stuck anymore, so I started doing extra postures to understand what I was feeling.

I started doing postures to help me surrender, and began using gravity along with my breath to become aware of where I was tight. 

I’m going to share how I started to open my spine, and learned to love the backbend!

In this sequence, we focus on simple postures that cause us to surrender, use gravity and breath to open the spine – from the base all the way through the heart center.


Here are some things to remember:

  • Make sure to do these postures really slow.
  • You don’t have to go deep into these postures. If you can’t touch your toes, don’t!
  • See how long you can hang out in these postures before it becomes too much.
  • Don’t just use this time to release the tightness in your back, but really feel what’s going on inside.
  • Always release more into your back on the exhale. 
  • Do this in the morning because backbends raise your energy
  • You’ll start to feel free in your body, but you might become emotional. Backbends work with the nervous system, and you’re probably going to release a lot of stored emotions.
  • Always end this practice in a forward fold. 
  • Slow down your mind, and take care of yourself.

1. Start Simple: 

  • This first forward fold works with the lower back. You want to release and surrender into this posture.
  • The second one works the upper back and shoulders. As you grab and pull back on the feet, push the feet forward. Really arch through the back, and create space between the neck, shoulders, and upper back. This will help release stress. 
  • Then, I show upward dog with a variation. These both work the lower back, and open the heart. In Upward Facing Dog, make sure to really roll the shoulders back, and lift the chin up and back to open the throat. 
  • When you move onto Ustrasana (Camel), only go as intense as you’d like. If you don’t want to grab the heels, don’t. This sequence is all about going slow and letting go. 

yoga tension from back shoulders part 1


2. A Little More Intense: 

  • When using the wall, push it away from you. Use opposition of force here to find space in your spine. 
  • Hold the first posture, and the standing postures for about 10 breaths. Start to lower your back down with every exhale. Try to become aware of where gravity stops you, then release further with every exhale. 
  • You might feel a little bit of panic and resistance, but you can do this. 

Back Tension


3. Surrender Into It: 

  • To do the first posture, start by sitting up straight, and sit between the heels. Then slowly walk yourself back. Get to a comfortable place, and grab the feet. If you can’t bring yourself all the way down, then just stop where it feels right.
  • Use the block on any area of your back that feels good, and experiment with your hands and legs. You’ll notice that at first your spine will tighten up, but breathe into it. Let your back melt into to the block (like memory foam) with every exhale.  
  • As we move into twists, we start to close out the practice. You’ve done so much intense opening at the heart and lower back, and the twist helps to shake it out. Release that tension by holding a simple twist on each side for 10 breaths.
  • Do one last opening of the heart.
  • End in Balasana.

 

back tightness 3


 

How did you feel after doing these postures? Did you feel the tension and tightness start to release?

It’s super important to end with child pose because of all of the tension in the back. We just did some deep backbends, so take about 15 deep breaths here!

Tell me below in the comments!

Om Shanti

Filed Under: Instruction

Monica Stone

About Monica Stone

Monica is a lover of all things yoga, a vegetarian, an avid tea drinker, and never gets sick of soup and noodle dishes. She teaches yoga, practices daily, and runs a Spiritual Book Club in Orlando, FL. She likes to challenge the strict rules of yoga, and makes it accessible for everyone - especially people who suffer from daily life and work stress.

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Hi! I’m Monica

Monica StoneWell hello there! I'm Monica. I'm a yoga & meditation teacher (and junkie). I teach yoga practices that are quick and effective for the busy person who just needs a few minutes of quiet time in their day. Click around and you'll find quick meditation tips for calming the mind to simple stretches to relieve stress and tension. If you are sick of being intimidated by yoga or just confused by all of the different styles out there - then this page is for you. Yoga helps me daily & I know it will help you too! I'll show you how! Welcome to The Yogi Movement :)

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Testimonials

  • Jaime ShearerJaime ShearerYoga Student Since 2012

    Monica is dedicated to her own practice and the true path of yoga - the one of personal experience - which makes her an outstanding teacher. She is warm and easy to talk with, and she allows the student to have their own experience on the mat. She explains postures and breath in ways that are understandable so that the student "gets it." She makes yoga real and tangible in ways that truly serve the student. Work with Monica. You'll be glad you did.

  • Jacob AbercrombieJacob AbercrombieYoga Student Since 2011

    have always wanted to try yoga, but was always nervous. Monica took that fear away and made me feel like i was the only one in class with a room full of strangers. She is able to work with multiple students during the same move and still make it a personalized class for one.

  • Serena JonesSerena JonesYoga Student Since 2010

    Monica has been a highly influential teacher to me. She creates a safe environment for learning and practice. I have always felt grounded in her classes, and she pushes me beyond my own expectations. She inspires and motivates! I can't imagine my life without sharing a path with her!

  • Angela OrofinoAngela OrofinoYoga Student Since 2011

    Monica is a caring, wise, thoughtful, and talented yoga instructor. She has an in-depth knowledge of the philosophy and spirituality of Ashtanga yoga. My previous yoga experience had mostly just been at my local gym. Luckily, last year I found Monica. She has been guiding my practice at least once a week since then. As a newcomer to Ashtanga yoga, Monica made me feel comfortable and had the patience to teach me the basics. She also encouraged me to start an at home practice so that I was able to obtain a deeper understanding of Ashtanga. Monica is always encouraging and lets me know in subtle ways when she feels that I am ready to move deeper into my practice. I feel that the growth in my practice over the last year has been tremendous. Not only do I notice the change in me but others around me do as well. I am so grateful to have found Monica!

  • Sasha TamarSasha TamarYoga Student Since 2012

    I’ve come across many a yoga instructor over the years, but Monica stands out as genuinely amiable, as she glows with an infectious inner light, and highly devoted to and passionate about her practice. Her dedication to Ashtanga as a lifestyle is very clear, and creates for a contagious motivating force. Every time I’ve practiced with her, she eagerly transmits her devotion and passion of Ashtanga and meditation to everyone in class; she makes the most fledgling beginner feel at home, and simultaneously challenges the more advanced students. While I only practice Ashtanga with her, I know she provides therapeutic yoga sessions as well as meditation. And, if her methods of guiding students out of the Ashtanga vigor into the more meditative savasana are indicative of her meditational techniques, I’d recommend her to anyone

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