Back bending

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Today I was curious how the back bending asanas would look. They always feel intensive. What I realize is that I have a starting point that is motivating. Not everything is lost. The above pose was possible after many many repetitions. Today was my back bending day. Also my wheel helped me to get deeper and deeper into back bending poses. 90 minutes were over very fast. 90 minutes is enough. I try to fill this time with exercises that make sense. Quality over quantity.

The plan:

  1. The classic exercise is to lift up and to hold urdhva dhanurasna for 5 breaths. Then one lowers the head to the floor. The hands walk to the feet. and again the arms stretch and lift the body into urdhva dhanurasana. I think this is a good start.

  2. In order to get stronger one can lift up as often as possible. One can do 3 sets of this.

  3. It can also be useful to aim for holding this pose for 1 minute. The body needs time to stretch. Last but not least urdhva dhanurasana is a pose that stretches the body backwards.

Urdhva dhanurasana is an asana that Ashtangis practice every day.

After the twists of the second series the time was over.

On Sundays my yoga week begins

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So much went well today:

  • I started my practice before breakfast. This allowed me to get deep into the twists. The breakfast after an intensive practice tastes also better. It feels as if it#s deserved.

  • Today I was able to do 5 sun salutations A and 3 sun salutations B. Yoga in general doesn’t cover everything. The cardiovascular system doesn’t get trained very well. Only during the sun salutations and during back bending asanas my heart is challenged. My fitbit watch told me this. So to get back to 8 sun salutations felt good. My back does allow to do sun salutations B these days.

  • 90 minutes I practiced one asana after the other. I linked them with vinyasas. This is a challenge in concentration.

These days I wonder how I can learn the asanas more effectively. Practice and all is coming, sounds easy and nice, but it’s not very useful. One must practice correctly. The didactic is neglected in the community. This is why I want to focus on my blog on this topic.

A useful advice is that if an asana is difficult, it makes sense to hold this asana longer than 5 breaths. It can be helpful to repeat the asana up to 3 times. Additional asanas might be helpful, too.

I repeated ustrasana 3 times. It didn’t feel so good as it used to. Each time it got easier. I had also put a block between my ankles to have resistance when engaging the legs. The knees move inwardly.

Amazing how optimistic I’m after each practice. Nevertheless the break was good. My back needed it. My practice is now pain free. It took me more then 2 years to feel healed at least 98 %. Sometimes when I pick something up from the floor, a sudden pain arises. It disappears fast.

My injury brought me back to practice alone. At home I can take care of myself and I can adjust the practice to my needs.