Getting your back to bend further back includes tempering your core with abdominal and back strengthening exercises, which will support your backbends. Start with basic backbends, then go deeper into stretching when you feel you are ready. With time, your back flexibility should improve. Yoga Journal contributing writer Lorie A. Parch reports that flexibility of the body can improve despite ability or age. Contact your physician before you begin any exercise program.
Lower Back Strengthener
By using a traditional yoga posture called the "locust pose," you can strengthen your back muscles and prepare your body for further backbending. Lie on your belly with your arms by your sides and your feet together. While maintaining a relaxed face and neutral shoulders, use your back muscles to raise your chest and legs off the floor. Hold for 10 breaths, then release. Move your hips, gently, from side-to-side to release any muscle tension.
Balance Ball Backbend
Sit on a balance or stability ball, then walk your feet forward until your back is on the ball and your knees are bent. Lower your head to the ball and let your arms reach towards the floor. Feel how your spine is lengthened over the ball in an arch. Hold for 10 to 15 breaths, then rise back up to a seated position.
Bridge with Block
Use a foam block for the gentle backbending exercise, "bridge," to get your abdominals engaged. Lie on your back with your feet parallel, behind your hips, and the block between your thighs. Raise your thighs and chest towards the ceiling. Clasp your hands together under your back. Yoga guide Michael Taylor offers a variation for using the block which can also improve your back's flexibility. Place any end of the block under your back or hips for a supported bridge. Hold each variation for up to 10 breaths.
Kneeling Backbend
Stand on your knees. Place your hands on your lower back with your fingers pointed down. Lengthen your posture, then draw your shoulders down from your ears as you bring your elbows toward each other, behind your back. Keep your quads and abs contracted, but your tailbone area soft. If you feel that you can go deeper into the stretch, reach your hands to your heels. Avoid throwing your head completely back. Hold for five to seven breaths.
Pigeon Pose
Tight hips often get in the way of backbends. To stretch your hips, start on your hands and knees. Put your right knee between your hands. Slide your left leg back until you start to feel a stretch throughout your quad and inner thigh muscles. Raise your posture up, letting your hips sink toward the floor. Lean back slightly, into a mild backbend, then fold your torso towards the floor. Practice on each side for up to one minute.
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