Beginner Yoga Backbend Practice ∙ Wheel Pose Yoga Sequence 🍁FOR NOT FLEXIBLE PEOPLE


so this class is about backbending We are going to open our front boddies to create space to be able to bend our body backward but if this class is your first practice of the day I strongly recommend you to practice this or this class first I strongly recommend you to practice this or this class first To work your core, to work your abdominals because it’s really important when it comes to backbend practice because it’s really important when it comes to backbend practice it’s going to make this practice more effective and also safer they’re only for 10 minutes so take those 10 minutes to make this practice better you are not going to need anything for this class just yourself and your mats is more than enough when you’re ready come and join me on the mat and let’s begin [Music] let’s start on our tabletop position your hands are underneath your shoulders and your knees underneath your hip bones you can tuck your toes from here inhale look up, exhale push your palms towards the mat and arch your back inhale again rotate your shoulders externally glutes are engaging and exhale push look towards your navel here inhale again, your shoulder tips drawing away from your ears your shoulder tips drawing away from your ears and exhale arch your back, look towards your navel start doing this exercise here at your own pace start doing this exercise here at your own pace maybe slower maybe faster feel what your body needs right now and do that don’t forget to breath exhale inhale we are awakening our spine and warming up our body, and we have a guest of course now put a little different moves here you can make circles with your spine melting your heart towards the mat maybe also the other side just do what you want to do right now it doesn’t have to look beautiful it just has to feel nice maybe make bigger movements, do whatever you want don’t think about aesthetics don’t think about how you look it doesn’t matter, you’re just moving on our mat oh I love doing this thing I just feel so free and listening my body is beautiful so I would strongly recommend you to do that so I would strongly recommend you to do that and at the end, stop and find your natural spine suck the belly towards your spine, engage the glutes really push, hold it here for few seconds maybe you moved in a fast pace so catch your breath, because I did I want you to lift your right hand up rotate your chest towards the right side inhale here, and exhalation slide your right hand underneath your left armpit and push your right shoulder tip towards the mat and push your right shoulder tip towards the mat While drawing your hips over your knees because they’re tend to drop to the sides So draw them back feel the opening here, feel the twist you can push your left palm towards the mat maybe to increase that sensation Now gently lift your body and let’s do the same thing with the other side lift your left hand rotate, your chest to the left side your chest to the left side, inhale here reach exhalation, slide your hand underneath your right armpit and look towards the sky your chest is facing to the right side you are pushing your left palm towards the mat Draw your hips back over your knees Draw your hips back over your knees inhale and exhale here again gently find your tabletop position now let’s walk with our hands towards the top of out mat we are going to get into our puppy pose but the thing is that… yes, this class is backbending but here we are maintaining our core, our abdominals active so pull the navel towards the spine Hug the ribs in, while melting your chest towards the mat while melting your chest towards the mat try to maintain your natural spine don’t do this, okay? you should feel the opening sensation more on your shoulders your finger knuckles pushing towards the mat your finger knuckles pushing towards the mat feel that lengthening on your spine inhale and exhale here deeply, perfect now put your elbows on the mat and I want you to cross your palms so put your palms on the opposite shoulders and do the same thing, inhale and exhale here don’t forget pulling the navel towards the spine glutes are engaged perfect, now let’s change put the other one over the opposite one and do the same thing, inhale and exhale here deeply now slowly leave the position and walk again with your hands and place them underneath your shoulders this time, like Chaturanga, but the knees on the mat bend your elbows and place your chest on the mat just hold it here for few seconds elbows firming in and then lie down on your chest your palms underneath your shoulders, realistically I want you to push your finger knuckles towards the mat push your finger knuckles towards the mat rotate your shoulders externally elbows Elbows firming in, so they’re not pointing to the sides, but to backward they’re not pointing to the sides, but to backward, inhale here exhale go down, the top of your feet pushing towards to mat here it’s really important and navel pulling towards the spine because it’s going to protect our lower back so please take attention to do that now let’s do it inhale rotate your shoulders lift your chest up, your elbows are firming in The neck is long, don’t send your head backward maintain that lengthening on your neck and exhale, down, again check everything push your the top of your feet towards the mat shoulder tips drawing away from your ears shoulder tips drawing away from your ears Inhale, push your finger knuckles towards the mat elbows squeezing in, the neck is long The gaze is slightly forward here and exhale turn, catch your breath and now let’s do the same thing again inhale lift your chest up push your the top of your feet towards the mat and maybe here lift your hips bones and find your upward facing dog I’m not sending my hips backward I’m not sending my hips backward I’m maintaining this lengthening on my spine, and also my neck I’m maintaining this lengthening on my spine, and also my neck pushing the mat with my finger knuckles shoulder tips drawing away from my ears my collarbones are spreading wide perfect, slowly place your hip bones first and then your chest, perfect Now again use your hands as a support lift your chest up bring your knees underneath your hip bones tuck your toes here, find this position just breathe here inhale and exhale Maybe close your eyes Let’s check our position here, your hip bones over your knees you are sucking the navel towards the spine hugging the ribs in rotate your shoulder tips externally they are drawing away from your ears Engage your glutes and breathe here for few seconds we are taking these few seconds to catch our breath and rest a little also bringing our awareness on all of these activations that I mentioned also bringing our awareness on all of these activations that I mentioned the glutes, the navel, the ribs because our intention is going to be to maintain those activation during practicing the camel pose because our intention is going to be to maintain those activation during practicing the camel pose just hold here and try to understand what’s going on what changes? those activations… what are the effects of those activations? engaging glutes, pulling the navel hugging the ribs in, rotating your shoulder tips externally, perfect now if your eyes are closed, mine were, open them and unite your hands in front of your chest and unite your hands in front of your chest maintaining this strong and steady body let’s do this little movement here Inhale send your hands backward and then bring them back in front of you Inhale, send your hands backward, exhale, bring them in front of you again inhale, this time maybe try to send a little bit more exhale bring them backward, inhale again when you do this your body is going to tend doing this backbend when you do this your body is going to tend doing this backbend but our intention is not doing that maintaining our body straight, in natural position Just wanting to feel opening on our shoulders Just wanting to feel opening on our shoulders of course also on the front side of our body exhale, bring again, one more time inhale, try to hug your ribs in while sending your hands backward ry to hug your ribs in while sending your hands backward I know it’s difficult but try to do that active glutes are going to help you a lot so don’t forget that and exhale bring them in front of you now place your palms on your in lower back both of your thumbs are placing on your lower back both of your thumbs are placing on your lower back Put this little pulling action so you are pulling your spine, your hips let’s say, towards the mat so you are pulling your spine, your hips let’s say, towards the mat and your elbows squeezing and firming in Your shoulders drawing away from your ears and here, retract your neck, like this this is no, it’s like you are doing a funny face it’s like you are doing a funny face inhale here and exhale gently, a little bend here glutes are active, don’t send your head backward like this but to retract your neck keep that long neck here, exhale turn let go, take a little rest if you want you can just sit on your heels if you want you can just sit on your heels but now, let’s find again tuck your toes, it’s going to help with your balance here navel towards the spine glutes are active, place your palms Elbows squeezing in, shoulder tips drawing away from ears retract your neck inhale, with exhalation put a little backbend keep breathing and, turn and sit on your heels perfect, whatever you did it was perfect backbends are definitely something challenging backbends are definitely something challenging because our bodies are not used to do those things anymore in this lifestyle because our bodies are not used to do those things anymore in this lifestyle take your time, be patient with yourself keep coming back, showing up and practice this class regularly and I promise you, you will have really strong results now place your feet on the mat at hip distance apart now place your feet on the mat at hip distance apart and lie down on your back second toes pointing forward and the key point is here you should push your big toes towards the mat you should push your big toes towards the mat so let’s do that first, and suck the mat with your feet grip the mat, big toes pushing and rooting down on your mat big toes pushing and rooting down on your mat This is going to protect your knees and be sure that you can touch your heels I’m saying this so you can measure the length here now place your palms on the mat now place your palms on the mat Navel towards the spine, of course engaging the glutes from here inhale, push with your palms and lift your butt up, big toes pushing towards the mat Glutes are engaged shoulders are pushing towards the mat navel towards the spine exhale turn, let’s do it again Inhale, lift the butt up, perfect hold it here for few seconds, exhale turn, inhale, again lift, big toes pushing towards the mat perfect, hold it here for few seconds exhale, lower your butt inhale, again lift the butt up if the wheel is in your practice You can move into the wheel Placing palms on the mat, wherever feels okay for you first putting your head on the mat and then slowly lifting your body up inhale and exhale here, feel the opening sensation, glutes are active big toes and fingers knuckles pushing towards the mat and slowly let it go release the position pull your knees towards your chest, hug them maybe swing them from side to side you can do a little happy baby pose here Happy baby after backbend practice is amazing Happy baby after backbend practice is amazing because our body needs this, you can stay here for a few minutes, maybe hugging your knees in front of your chest Maybe swinging, maybe just holding like this or maybe keeping the happy baby pose because maybe your spine needs it so listen your body and do whatever it needs that’s all, thank you for joining me on mat I hope you enjoy this practice don’t forget that this takes time so keep coming back and showing up Let’s practice together if you enjoyed the class please don’t forget to give it a like if you haven’t subscribed to my channel Hit that red button over there and subscribe so we can keep practicing more and more you can support my work through my Patreon page check it out, I put the link below there’s one more thing I am a jewellery designer who designs and crafts her own jewelry I am wearing them right now and also in my daily life if you want to check it out they are on Etsy, I will also put that link below you can check them out because I love crafting and designing them It makes me so happy, that’s all you guys I hope you enjoyed the class, see on the next time Love, light and of course, magic [Music]

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