Should I Engage My Butt In a Backbend?

This is a common question I get around the world. I think its time to help everyone understand the bio-mechanics of Full Wheel, Urdva Danurasana (upward facing bow pose) and Bridge Pose.
Study 1 on 1 with Matt Giordano: www.TheYogiMatt.com/Mentorship

[@artsunny1011]

I have been doing the wheel for a long while but finding it hard to hold for any length of time. The use of "bandhas" has taken it to another level! Amazing tip about subtle energy employment was such a revelation. Thank you for sharing your wonderful knowledge

[@TheYogiMatt]

Hey hey I’m glad you are enjoying these. I think you’d benefit from getting the technique pack - it’s free - it’s these videos with written blog accompaniment. I send 2-3 a week, full wheel is in there. Just head to TheYogiMatt.com and sign up right at the top, again it’s free and you’ll get so much more out of it

[@yogannebodylab7276]

First, excuses my bad English. The problem is not "arching" the upper part of the spine. The elevation or arching, between the scapulas must be the result of pushing on the arms who should be in external rotation, it will create: 1.a strong bridge that will avoid pressure on the neck. 2. An elongation of the spine. You can see in the video that when he is in arching position, his belly is like vacuumed in. This is not happening by mistake, when the spine is elongated, it has an impact on elongating the front part, that why the belly " disappear. From this point, I think you should apply mulabandha+ exhale, try to keep legs parallel and for that that's this a a good idea to put attention on the inner part of the foot, but also try to have an action of external rotation in the femurs. The more you try to have this action, the more the spine is keeped long, the coccyx in, there is no pressure on the lumbar spine. An other important point is that when you you begin the asana with the pushing of the arms and the upper back is elevating before the lower back, the lower part of the body will raise more easily with less effort, because you create a strong base with your arms and shoulders. An other important point is that during the rising up, you should give attention that your pubic bone should stay higher than your navel. Anyway, thank you for the great video, this is rare.

[@renib1159]

Thank you KINDLY & much for the TECHNICAL info. Many yoga techers of today lack knowledge of essential ANATOMY. Excellent video..Namaste`yogini Reni

[@TheYogiMatt]

thank you for watching! much appreciated

[@Awakeinthegame]

would love to see you anatomically explain the 'tailbone' tuck drama in backbending, great vids!

[@TheYogiMatt]

you mean if you should tuck or not tuck the tail bone? Yea I should do a video on that. Ultimately its an argument based on alignment vs muscle engagement - all yoga alignment arguments stem from that - everyone seems to miss that muscle engagement is not the same as joint alignment. further more the belief that there is a correct way to do a posture and incorrect way is silly, there are a few ways to do postures that increase the risk dramatically and there are a billion other ways that are just different approaches to a similar shape

[@mikelewis9444]

Thanks for these great videos. I've been practicing for several years and was thinking of giving it ip because of shoulder and lower back agony I've been causing myself. I'm arrogant and I don't like asking fot help These instructions are very enlightening for someone like me!

[@TheYogiMatt]

Mike Lewis thank you for sharing Mike

[@marshhen]

So helpful, clear and immediately usable. Thank you so much.

[@DidiyogasalsastudioTM]

first n for most, I liked your videos cause I am too lazy to do such videos so big applause. It demands lots of efforts. I am a big fan of Urdva Danu & I have the tendency to press too much on my inner heels already n not enough on my outer heels due to an old deep crusade ligament injury so I can’t follow that. However I tried to press on my heels 👠 & it helped a bit indeed. I would also add that the reason the wheel pose would not go to full extension could also be due to tight groin & tight armpits. the index fingers pressing down can also really work. If you have the opportunity to make a video about improving the extension of the hips that would be great. Thanks again. Let’s connect. Namaste & much kindness 🙏

[@mnyeholt]

Great tips and explanations!

[@yogannebodylab7276]

First, excuses my bad English. The problem is not "arching" the upper part of the spine. The elevation or arching, between the scapulas must be the result of pushing on the arms who should be in external rotation, it will create: 1.a strong bridge that will avoid pressure on the neck. 2. An elongation of the spine. You can see in the video that when he is in arching position, his belly is like vacuumed in. This is not happening by mistake, when the spine is elongated, it has an impact on elongating the front part, that why the belly " disappear. From this point, I think you should apply mulabandha+ exhale, try to keep legs parallel and for that that's this a a good idea to put attention on the inner part of the foot, but also try to have an action of external rotation in the femurs. The more you try to have this action, the spine is long, the coccyx in, there is no pressure on the lumbar spine. An other important point is that when you you begin the asana which the pushing of the arms and the upper back is elevating before the lower back, the lower part of the body will raise more easily, because you create a strong base with your arms and shoulders. An other important point is that during the rising up, you should give attention that your pubic bone should stay higher than your navel. Anyway, thank you for the great video, this is rare.

[@youtubeaddict5663]

I always get really bad wrist pain from doing wheel pose

[@amberraybellydance1889]

I've learned you should do a posterior tilt of the pelvis first to keep the lumbar spine long and not compressed when coming into bridge, thoughts?

[@TheYogiMatt]

There is no one answer to this but to say that posterior tilt keeps the spine long is false, the spine doesn’t change length it only extends or flexes. Posterior til would force the lumbar into flexion, where as anterior tilt allows it to be in extension. So if you are aiming for less of a back bend then posterior tilt would accomplish that. Using a phrase like “keeps the spine long” is implying that it would be better, which is not necessarily the case.

[@amberraybellydance1889]

@@TheYogiMatt thank you! How do you avoid compressing the lumbar spine in such a big spinal extension then?

[@connie1457]

I used to be able to to a backbend perfectly, but now it's hard. Not because I'm scared, no no no, it's because whenever I try to go down, it hurts my upper butt. I can do a bridge just fine, yet backbends are hard for me. Any tips on how to do a backbend, without having upper butt pain?

[@yogabyshilpa2601]

Your are saying anterior tilt of pelvis. But if pelvis is in anterior tilt how can be work on hip extension muscles which will be active when we tilt the pelvis posteriorly

[@Wikosmoke]

thanks for all the info, I have a question....when I do 02:00 I feel a deep pain in my stomach,just in the center of it.

[@TheYogiMatt]

you may have something going on in the Linnea alba or fascia, or potentially in your rectus abdomens. I would suggest seeing a physio

[@mojganmirhadi9302]

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