• Corinne Doret

Assisted Backbends with a Backbench

This post will demonstrate how one can use the backbench as a prop to assist in some backbend poses, as well as some restoratives.

Supported Backbend

Backbends are exhilarating, challenging, awakening and dynamic. They require front/back body, wrists/arms/shoulders/legs strength and mobility. Not accessible to all, a bench is a great prop to support or assist in lifting into a backbend!


PREPARATION

Last photo: 2 folded blankets to lift the chest. More blankets or blocks can be placed under the pelvis to lift it in order to stretch the hip flexors. The hands are holding the bottom bench and the crown of the head is on the floor as in Inverted Staff Pose/ Viparita Dandasan.


SUPPORTED BACKBENDS

Supported Inverted Staff Pose/Viparita Dandasan & variations: 2 folded blankets to lift the chest, the hands are holding the bottom bench and the crown of the head is on the floor.


ASSISTED BACKBENDS

Assisted Full Back Arch/Urdhva Danurasan: Hands on blocks


Assisted Full Back Arch/Urdhva Danurasan: Hands on bench


Assisted Full Back Arch/Urdhva Danurasan: Feet on bench


Assisted Inverted Staff Pose/Viparita Dandasan

  1. Sliding down, supporting head.

  2. Holding the bottom bench, adjusting the shoulders and head.

  3. Placing the hands, interlocking the fingers behind the head, walking back and lifting the chest.

  4. Bringing the heels down, maintaining the lift by keeping the legs, buttocks, forearms and shoulders engaged.


RESTORATIVES

  1. Supported Bridge/Setu Bandha: here the apex of the bench is to the chest, if you place the narrow end of the bench to the chest it will decrease the lift of the chest and you may prefer this.

  2. Supported Leg-up-the-wall/Viparita Karani

  3. Supported Cross Legged Forward Bend/Adho Mukha Sukhasana.

  4. Supported Savasan.


Please seek guidance from a qualified teacher to gain full instructions and personal adjustments. Backbends may not be safe or suitable for people with degenerative joints or special health conditions.


HAPPY PRACTICE!