• Hi! I’m Monica
  • The Facebook Group
  • Blog
    • Daily Life
    • Instruction
    • Recipes
    • Spiritual Book Club
    • Yoga Challenges
    • Happiness Project
  • Private Yoga Lessons
  • Resources, Yo(gi)
  • Contact

The Yogi Movement with Monica Stone

Ready To Start Your Practice?

Enter Your Name & Email To Get Your Guided Meditation, Yoga Practice, Journal Download & 14 Days of Freedom!

Small Steps To Big Backbends

Do you have fear or resistance in backbends? It's totally normal. In my latest post I talk about how to get over your fears and grow stronger by taking small steps in backbends. Check out www.theyogimovement.com for more!

October 21, 2015 By Monica Stone Leave a Comment

Backbends are notorious for causing strong emotions as you’re going deeper. 

I remember when I took backbends to the next level in my Ashtanga practice. In led classes, I thought I was deepening my backbends, but it wasn’t until I had the personal guidance from a teacher that they became more intense.

I remember prepping for dropbacks just by standing up, grounding my feet, and bending my body as far as I could go. Then popping back up. My teacher said, “Monica, drop back.” I looked at her like she was crazy. The crazy thing is that I am a former gymnast and still do backhandsprings on a regular basis. But, something about dropping back was causing panic. She said, “You’ll never get over your fear if you don’t try.”

It’s common to feel resistance in backbends no matter how flexible your spine is.

Click To Tweet

A big part of the Ashtanga method is surrendering to your teacher. I knew that my teacher had total trust and belief that I could do it even if I didn’t. This was one of the best gifts because this is where I learned to get over my fears and live out of my comfort zone.

When I finally started doing dropbacks on my own, I felt dizzy and nauseous. I just had to get used to going back and coming up. Backbends are also a deep cleansing of the nervous system, so when you start to work on deep backbends, it’s not a surprise that you’d feel a little sick in the beginning.

 

A video posted by Monica Dawn Stone (@monicadawnstone) on Jul 20, 2015 at 10:12pm PDT

It’s a detox for your mind and body, and just like any detox – there is a period for a healing crisis. Backbends bring the prana up the spine and burn through obstacles, which trigger the panic and fear.

It took many years for me to be able to really listen to what was going on internally in backbends. It’s a full body experience. You’re grounding your feet and hands, utilizing so much strength in the legs, and opening the heart. You’re trying to straighten your arms and legs, find space in the spine, and then bring your hands closer to your feet – all while keeping a steady breath.

When you’re upside down, it’s tough to remain calm and think clearly. Most of the time, the student is just trying to get through it. For the longest time I thought that backbends hurt, but I was confusing discomfort for pain.

I never felt any pain in my spine, and I was never sore. The reason I told myself it was pain was because I didn’t want to deal with it. Pain is a trigger to stop, so that was my that’s what I made myself believe. My mind was clouded. My legs would feel really weak sometimes where I couldn’t hold myself up.

Do you have fear or resistance in backbends? It's totally normal. In my latest post I talk about how to get over your fears and grow stronger by taking small steps in backbends. Check out www.theyogimovement.com for more!

I would always give myself little goals and instruction beforehand: “This time, work on opening your heart. Focus on the upper back. Push the hips forward before I walk my hands in.” I would drop back and the next thing I knew, I had forgotten everything I told myself to work on. Every time, I’d be a little frustrated at myself for forgetting.

I remember the turning point when I realized it wasn’t pain. I was practicing at home, and I actually listened in. I realized – this doesn’t hurt. And, I could control this weakness in my legs. I was about to drop down, but I kept repeating to myself….find strength, find strength, find strengh. The weakness went away, and I was able to hold myself up.

This was huge for me because I realized that I can take control over my life. Every time something seems impossible, it’s because I’ve created it even if I didn’t realize it. I had to learn to overcome and take control.

Do I still feel the weakness and discomfort? Yes, for sure. I have to work through it every time, and sometimes I let it get the best of me. But, I never give up.  I do my best, and then just try again the next day.

I know backbends are scary, so I made a step by step video on how to slowly build up the confidence for backbends, and then how to deepen them.

You don’t have to be dropping back or working in second series to feel the healing effects of backbends, but I do encourage you to push the edge each time. Remember that the foundation of yoga is the breath. Find that place of challenge, and then focus on finding your breath.

There should never be a time where you’re not breathing in yoga, and there should be total awareness on finding a steady breath when it gets scary or difficult. 

You’re gonna do great!

Namaste!

Monica

Filed Under: Instruction Tagged With: Yoga Postures

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.

« How To Get Your Spirit Back When It Feels Like You’ve Lost It
Do You Need To Be Spiritual To Practice Yoga? »

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 :)

Start Your Yoga Practice With Me!

Join the 14 Day Yoga Challenge & Get Your Free Yoga & Guided Meditation Download & Journal With Daily Activities to Find Balance, Clarity, and Purpose.

  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • Twitter
  • YouTube

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

Check Out The Latest Posts..!

How to get out of a rut and back to your old self again by Monica Stone, Yoga Instructor in Orlando, FL at theyogimovement.com
Most of the yoga you do should be outside of the studio by theyogimovement.com
Here's how I modify my ashtanga practice yoga with shoulder pain or injury..
Have you ever heard of the 4 seals of dharma? They are the 4 things that make you a buddhist, and all emotions are painful is the first one. That sounds crazy! What about love and happiness? How is that painful? Well haven't you ever had love and lost it? What if you got a brand new car & then got into a car accident right after? Or simply, what if you won an award, and then a few hours go by? The high goes away, right? All emotions lead to pain... but here's why it's actually a good thing... keep reading...
Two years ago I quit my day job. I didn't have a plan, and I started losing money fast! I did everything to run and grow my business, but it was so hard on my own. I don't suggest not having a plan. All of those people who preach quitting your day job do not tell the whole story. Let me help... !
There are so many misconceptions about why we practice yoga postures. I want to erase all of the rules and requirements and bring the fun back into yoga. Yoga is for everyone, and it works for you however you need it. Read more about my theory here!

All Blog Posts Here…

Check Out My Sauce Site! Learn to Make Incredible & Simple Sauces With Me!

Proudly Partnered With:

FitFluential Is Fitness Found


Legendary support for a lifetime of practice with the Manduka PRO

Insta-Love

This error message is only visible to WordPress admins

Error: No connected account.

Please go to the Instagram Feed settings page to connect an account.

Copyright © 2023 · glam theme by Restored 316

  • Home
  • Start Here
  • Contact
  • Policies
  • Web Site Agreement / Terms of Service