Yoga Backbending Basics | 9 Minute Yoga Tutorial | Ashtanga Backbending Alignment

Join us for this quick 9 minute tutorial where we discuss the the correct alignment and technique for safe and healthy backbending for beginners.
Want to see more classes like this? Be sure to check out our other videos for more tips. Want to see a tutorial for a pose that you don't see in our library? Let us know in the comments and we'll make a one for it!
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WELCOME to our channel where you can find Ashtanga tutorials ranging from quick 5-10 minute lessons to longer 30+ minute led classes (for all levels of experience) that will help you begin and/or maintain your Ashtanga practice.
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Disclaimer: David & Jelena Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge

[@tamarmeilijson9771]

Thank you David and Jelena, super useful information. I have been applying these principles in the last 2 years and my backbends now are much deeper and pain free, and I’m super grateful for that! 🙏

[@DavidandJelenaYoga]

Thanks for sharing Tamar. It's been incredible to see your backbends change over time. Lucky us to have you as our student ❤

[@yogagirlvioletsky2703]

OMGAWD--YOU TWO are Ahhmazing TEACHERS--as you explain--I'm just like OMG OMG these little action changes are yogic life changing! NAMASTE love and apprciation as always ty!

[@evgeniaefimova7233]

Awesome explanation as always!! So different feeling in the body. Thank you!!

[@user-rb1xl3bj9c]

This is great and new information for me! Especially about the anterior pelvic tilt that i felt immediately helped with deloading my lower back. THANK YOU so much!!!

[@DavidandJelenaYoga]

Great to hear this tutorial was helpful for you :)

[@joedagoe9952]

You both are born to teach. Thank you.

[@DavidandJelenaYoga]

Wow, thank you! :)

[@rimadaou9347]

Thank you David and Yelena super useful tips from the cutest couple

[@ceciliaboldrini5134]

Dear David and Jelena thank you very much for this new video. You are wonderful as always and you explain everything in a wonderful way to. GOD BLESS YOU! Cecilia.

[@DavidandJelenaYoga]

Thank you Cecilia :)

[@lanphuong8547]

I love both of you so much... All my loves to you from Vietnam

[@msfaith3945]

Finally! You guys are back. Thank you. Please do another 30 minute beginner series.

[@msfaith3945]

I swear I have practiced the thirty minutes ashtanga for beginner more times than I can count! I even know what David says in the guide by heart. 😂😂😂😂😂 please bless us with another.

[@DavidandJelenaYoga]

Great to hear you're practicing a lot with us on here! Have you seen the half led primary series video yet? kzbin.info/www/bejne/hWGxepyrapV_hJo

[@asanawitheve2004]

Some really fantastic content ! Would love to see a video about sciatica and ashtanga practice

[@DavidandJelenaYoga]

Great suggestion! We'll look at adding something soon :)

[@laraclementucci6507]

Hi David and Jelena, your short videos are always precious and helpful…..thank you very much from Italy🇮🇹❤️

[@DavidandJelenaYoga]

So happy to hear that you're finding our videos helpful :)

[@miranandayoga8549]

Thank you for the video it was really useful . It really needs patience to get to really deep backbends . I would like to see a video from you for jump back and jump through!!! Lots of love and respect. You are amazing 🙏

[@DavidandJelenaYoga]

Thanks so much for watching our videos. We'll be putting out a new video soon on jumping back and through :)

[@glossiptenerife3908]

Very helpful guys thanks a lot 👍 watching this video made realize how much I miss you already 💖

[@DavidandJelenaYoga]

Thank you so much! :)

[@vijaygoyal5121]

Thanks for sharing such a wonderful video

[@t2dev]

These types of videos can only be produced and knowledge passed by those with years and tons of experience, have experienced injuries and difficulties, understand anatomy, can merge eastern practice with western anatomy and scientific processes, compass and selflessness. Thank you.

[@MarcusRockey]

I've learned lots. I find backbends so challenging and demanding. Thank you. ❤

[@victoti7250]

You are awesome!

[@martinhockemeyer487]

Love it. I had a painful lower back after 6 month into primary series from learning from books and videos because I was not aware of exactly this problem of contracting the butt. After finding a good teacher I began to realize this and the back is slowly recovering now and the bends are improving over the months. It’s just so hard sometimes to engage certain muscles in movements while relaxing others that are not intuitive to movement patterns that are deeply imprinted. But with the right knowledge and patience everything seems possible. You really have great content and it substitutes what I learn in class. Thank you 🙏

[@anapamelaromero1644]

Thank you for the giving details on every post David and Jelena.

[@soniketas]

Thank you a lot! Very usuful tips! could you also make a tutorial about kapotasana? This was amazing but I would like to know the asana better and i love your explanations!

[@lee-annegovender9584]

Wow so beautifully explained

[@fiona685]

Been practicing the wheel pose for a while and this video is just what I was looking for! Like what Jelena said near the end, it’s probably gonna take me quite a while to control the leg/glute muscles as I wish through practice - but this is a really helpful video, thank you so much David and Jelena :)

[@DavidandJelenaYoga]

Thanks for watching and letting us know that you found it helpful. It does take time (and hard work) but it's worth it!

[@dawnvinciguerra2904]

Thank you David and Jelena for another thoroughly detailed and practical video. I love both the explanation and demos that really get into the nitty gritty of the subtle muscular and joint actions that need to happen in the movement. I struggle with backbends more than any other group of asana in my own body (with the pinching in the low back and extreme shoulder discomfort) and therefore also feel limited somewhat in how to correctly cue my students. A video just like this for urdhva dhanurasana focusing on the most advantageous shoulder positioning and energetic actions would be much appreciated! Great content, I've been following and practicing along with you guys for years. Definitely my favorite channel for all things ashtanga!! Keep up the excellent work please!!🕉🙏

[@DavidandJelenaYoga]

Hi Dawn, Thanks so much for continuing to practice with us :) Great to have your feedback as well. We'll actually be putting out an Urdvha Dhanurasana tutorial very soon where we go over those details :)

[@vickyd7541]

Good tips, I found I can actually deepen the backbend when pressing my shins into the ground. Not so sure about doing the anterior pelvic tilt though. As someone with lordosis, I find more stability (and less backpain afterwards) by engaging abs for a posterior tilt. And you don't need to do it by engaging glutes, but adductors instead. It may not give you the deepest lumbar backbend, but can redirect the curve to the thoracic spine (and not shorten frontal hip flexors either).

[@mikeylikey2306]

I like it David

[@mariejulien1625]

Thank you so 🙏👍✨

[@tigera6681]

Glad I've found this channel. From Los Angeles County, no ashtanga yoga studios. Closest in Irvine. I would like to join your yoga studio. Unfortunately, you guys are in Canada.

[@seoulbookclubbarrywelsh]

Thank you. Very helpful 😊

[@home8630]

I have seen so many videos on backbending, this is the first time, I heard someone say push the feet and legs into the ground. There is such a difference. It also opened up my sternum and take the focus off the pelvis, which is good, because I didn't have any movement there so now, its that part of my body wants to stretch there. I was looking for something for the knees and here is is. Thankyou.😊

[@ahujakishori5618]

Thank you so much for this helpful information. 🙏🙏🙏. Please help me to understand the Uthita pashchimottanasana. Thank you.

[@pattersonassoc]

Thank you

[@afsanehkalali9185]

Very useful 🙏

[@smitasathe3561]

Awesome explanation!

[@laineyr4388]

Thank you so much🙏❤

[@yogawithmahi6147]

Please make video on setubandhasana 🙏🙏

[@milapopovich6819]

Really helpful tips! Thank you😃

[@user-ll8bb2jd4v]

It was really helpful! Thank u both! You are amazing🤩😍👍!

[@KaiAshtanga]

Thank You, very methodical and helpful❤️

[@brindebeaute]

Very informative 🙏Thank You!!!!!

[@jessicamurphy3620]

Love it! I need all the help I can get with back bends 💔💗 (aka fear activators😱🤯🫣). Can you do a video on bhekasana (squashed frog pose) 🐸 ?

[@DavidandJelenaYoga]

Hey Jessica! Nice to hear from you on here! We'll work on a Bhekasana one soon :)

[@yayayaya16888]

Thank you David and Jelena for such useful information. I have question how to distinguish hips slightly anterior tilt and not pushing lumber vertebra ? ps: I have a wish David and Jelena maybe share how to jump back from Pincha Mayurasana someday💞 Thank you so much😄💞

[@gayathrisr]

very helpful ! thank you very much!

[@tuyenkhoang]

Wonderful. Thanks

[@manonashtanga]

Cool, thank you so much!!!

[@DavidandJelenaYoga]

Our pleasure!

[@MyriamDiJi]

Hi David and Jelena, thanks it was useful, but it’s really difficult for me to do backbends because my low back is a kind of rock, it works like a table and it makes me impossible to bend my back. I think my muscles around my low back are too contract due to be sitting through my day for long time

[@CK-pq3nv]

I really appreciate you sharing the tutorial. Everytime I practice backbends I feel little blackout and my breathing stops. Any tips that can help avoid blackout that would be appreciated. Thank you😊

[@DavidandJelenaYoga]

You may have answered your own question ;) Most often we can end up getting dizzy when we hold our breath, especially while in a backbend. Keep coming back to your breath and try not to push past that point where you lose it. Holding a less deep version where you are still breathing steadily will be more beneficial than pushing further and holding your breath.

[@irinaivanova6838]

Thank you, as always, descriptivve enough, most classes I've gone to, never go through the hustle to explain what's happening with the body and what positions you follow, they just go and you have to catch up, once the teacher even saw me struggling and just passed by me to change her music background, I'm not sure if this is the right energy environment for a class hah.... Could you possibly show Sarvangasana/ Shoulderstand in some of your future posts? :))

[@DavidandJelenaYoga]

Hi Irina, Thanks for the positive feedback and we're glad to hear that you're enjoying our channel and finding the videos helpful. Great suggestion - we'll look at putting together a tutorial for salamba sarvangasana soon!

[@maitemarinasgomez7875]

Muchas gracias a los dos soy fantasticos !!por favor podriais poner subtitulos en español , seria extraordinario !! Son inos ejercicios super , y me encantaria comprenderlos perfectamente muchas bracias un abrazo muy fuerte gracias

[@shwetajaipathak6893]

Plzz make a vedio on Pinch mauryasana

[@DavidandJelenaYoga]

Thanks for the suggestion - we'll be adding one soon :)

[@blissmas]

Very 💜Useful❤️is there a spiritual connection to the ease and freedom that one experiences when the back moves in unison with the ebb and flow of the energy that circulates within Lymph, Blood, Oxygen and all the cells of our physical body?

[@DavidandJelenaYoga]

Such a big question! Short answer: we believe so, and that's why the Raja Yoga path appeals to us so much. Thanks so much for being here!

[@CurlyEm]

Do you think that engaging the glutes restricts going deeper into the pose? I feel myself vulnerable in my lower back if I don't use the glutes slightly - even though I'm also using the front core. I know I need to work on backbends because as you say its not natural to me either but then this could be an energetic / emotional restriction. "Practice and all is coming"...... I guess thats the key.thank you as alway.

[@user-on4eb1gx1w]

🙏❤️🙏

[@jillmagee9022]

I’ve been doing the beginner 30 minutes and enjoy it very much. This video is useful and informative but I’m just wondering where do I start as a beginner with back bends?

[@DavidandJelenaYoga]

Great to hear that you found it helpful. We have a video on beginner backbends here: kzbin.info/www/bejne/nanclp6CnpiiiZo

[@luiginestorini127]

Mi dispiace che you tube non attiva la traduzione automatica in italiano per cui non riesco a seguirvi

[@alynnedulay3576]

Pls. help us with handstand step by step. Thanks

[@laurenturnbaugh1377]

Thank you another wonderful breakdown I really appreciate you two. I do have a question can you spend some time on the breathing technique to maintain throughout practice

[@DavidandJelenaYoga]

Hi Lauren, Thanks for watching and your kind feedback. Are you asking if we'll do a tutorial on the proper breathing technique, or asking if someone should do pranayama before practice?

[@laurenturnbaugh1377]

@@DavidandJelenaYoga I was looking for breath during practice and some pranayama suggestions for before

[@tuyenkhoang]

they have great tiktok too

[@kendrick2679]

քʀօʍօֆʍ

[@lifeordeathashtangayogaclub]

Great tips

[@shelbywrighttv]

Question, when I push through my feet in camel I have knee pain. Is this an alignment issue?? Thank you for this informative video, always thought backbend was just in the flute, no wonder I’ve gotten nowhere with it.

[@lifeordeathashtangayogaclub]

Drop backs tutorial please