Stabilize Your Backbends - with Abductors! Tips for Yoga Teachers

It's easy to fall into the "path of least resistance in backbends", and crunch the lower back and neck. Instead, we need to follow three steps:
1. Stabilize the lower back and pelvis,
2. Put the backbend in the UPPER back
3. Stabilize the neck.
In this video, I show you how we usually use the adductors (muscles on the inner thighs) to stabilize the backbends, but we can also use our ABDUCTORS (muscles on outer hips). Try it out!
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Disclaimer: Yoga is a physical practice and can cause injury. Not all movements/exercises presented here will be suitable for everyone and in no way constitute medical advice. The practitioner assumes all liability for injury, and understands that they practice solely at their own risk

[@kierstinwilliams7120]

OMG YYYYEEESSSS! I've been teaching for 6 years now and I've so been wanting to continue refining my anatomy knowledge. Thank you for having these teachings available and accessible! I look forward to having the resources to take a full training with you one day!!

[@RachelScottYoga]

Yay!! Glad to connect here! 🙌🏻🙌🏻

[@RachelScottYoga]

Yay!! Glad to connect here! 🙌🏻🙌🏻

[@ineskaci6498]

Thanks you so much, I am so grateful you're making all of this qualities contents for free MERCI

[@RachelScottYoga]

I’m glad you are enjoying 💓bonjour!

[@suzanneponek4273]

I hope to take a training with you someday. You are amazing, so clear and helpful

[@RachelScottYoga]

I’m so glad it’s helpful!! 💗🙏🏻

[@takeme2themountains]

Thank you for this invaluable lesson. Grateful and thankful to have stumbled upon your channel ❤️🙏

[@RachelScottYoga]

You are so welcome! Glad to have you here :)

[@tamiresaraujo2918]

Amazing explanation! Thank you

[@RachelScottYoga]

Glad it was helpful!

[@420yogisup]

Thank you Rachel!

[@RachelScottYoga]

My pleasure Susan!!! :)

[@sujoysir]

You are great in explaining and the details you provided are just awesome. Great learnings. Thank you.

[@RachelScottYoga]

Thank you Sujoy! Helpful and it’s great to connect with you here!

[@yogagai]

Thanks sp much i will practicee it and apply it. Thanks a lot Rachael Scott for uoir huge help to me. Namaste!

[@RachelScottYoga]

🙏🏻🙏🏻😄

[@YogaYolex]

Great class Rachel..💞

[@RachelScottYoga]

🙏🏻

[@darsh8397]

Thanks for your excellent demonstration and Explain 👏👏👏👏😊

[@pvspeaks]

You have a gift. Thank u for the clear explanations and helpful cues. ❤

[@בתיההרפנס]

Dear rachel You are an excellent teacher!!! The humorous way you combine drama into your smart explanations,really help understanding the anatomy. Thank you so much!

[@RachelScottYoga]

You are so welcome!! Nice to connect with you here 🌻

[@laraclementucci6507]

Dear Rachel, every video is a precious gift....thankyou from Italy🇮🇹❤️🇮🇹

[@RachelScottYoga]

My pleasure Lara so happy you find them of value! 🙏🏻

[@TofiYee]

Tq so much Rachel for your generosity in sharing of many useful tips.

[@RachelScottYoga]

I’m happy they’re helpful! 😊

[@tanatrzebinski7972]

Thanks Rachel you’re so articulate please keep the videos coming! ❤️

[@RachelScottYoga]

😄🙏🏻😄🙏🏻

[@sanskritforyoga-brasstacks7359]

Good stuff; thanks!

[@RachelScottYoga]

Thanks for watching! :)

[@mercedesmoguillanes9702]

Thank you for this great guide Rachel! You're so clear and didactic ☺️💟

[@RachelScottYoga]

🙏🏻🙏🏻🙏🏻

[@anitagarrett2173]

Love your videos Rachel!

[@RachelScottYoga]

🙏🏻🙏🏻🙏🏻

[@carliekarouw78]

Thank you Rachel, I like to learn from your yoga anatomy class. So there can be a better understanding what the body does and how to correct in a pose, very helpfull and more understandable, Namasté.

[@RachelScottYoga]

I'm so happy it's useful Carlie :) 🙏🏻

[@anitaschiltz9362]

More alignment videos...best ever!

[@RachelScottYoga]

🙏🏻🙏🏻🙏🏻😘😘😘

[@syc4327]

Oh I feel my knees and my lower back way better when I do the pressing out action! Thanks Rachel so much for the inspiration!! If I keep my inner thighs in in bridge pose, I would feel some strange feeling on my knees, is it because of my slight turning out feet problem? That’s always the question on my head 🤨

[@RachelScottYoga]

I would try turning your feet in/out in each direction and see if you can find a position where you don’t feel your knees?

[@syc4327]

@@RachelScottYoga I don’t feel my knees if slightly turning out my feet, and now found that slightly pressing out can do too! Thanks Rachel ❤️

[@julatis-mikemoldenhauer1254]

❤❤❤❤

[@kajalmangukia]

🙏🙏🙇‍♀️🙇‍♀️💝💝

[@sonysingla4918]

I get headache when I do dhanurasana .can u pls suggest

[@RachelScottYoga]

Hi Sony ~ hmmmm good question. I can't really know without doing some deeper investigation, but as a thought, I'd say it's because you are compressing your neck, your shoulders, or the muscles are around your neck. When you tighten these muscles (or vasculature), that could be something that leads to headaches. I would suggest that you stay very mindful of your head and neck alignment, and work to keep your shoulders away from your ears so that you don't overtighten your levator scapula or your trapezius (top shoulder muscles). Slow it down and cultivate more ease, particularly in the upper body...let's see if that helps!

[@sonysingla4918]

thanks a ton Rachel for replying..yes I suppose focus on neck is helping ..I used to press forcefully

[@ahujakishori5618]

I am afraid of back bends. It gives me lower back pain and overstretch at neck. But I want to learn back bending

[@RachelScottYoga]

Yes keep it out of your neck and focus on string legs and putting back bend into your upper back first 👍🏻

[@ahujakishori5618]

@@RachelScottYoga Thank you so much for your quick response 🙏