I have had the privilege of witnessing significant changes in people who start backward bending consistently, as well as in myself. In my opinion, it’s one of the best things one could implement into their daily routine as a form of self-care and preventative medicine.
Backward bending tends to be an area of challenge compared to some of the other spinal movements. Below we will look into why that is and why one should be motivated to face the challenge!
Why can Backward Bending Feel Confronting?
Our bodies are wired to produce a stress response when we backward bend. Backward bending shifts us into a sympathetic nervous system (SNS) response, or “fight or flight mode.” When we backward bend, we “expose” some of the most vulnerable parts of our bodies like the throat, heart, abdomen, and genitals. In other words, feeling cautious around backward bending is an intelligent protective mechanism. It would be surprising not to feel resistance around going backwards.
With good technique, and a focus on going slowly and mindfully, we can calm our SNS response and move through the intensity. This then becomes a transferable skill — we’ve taught ourselves that we possess the internal tools to soothe ourselves, slow down, and pay more attention in a difficult moment instead of running away or seeking external reassurance.
In other words, backward bending gives us a chance to experience a stress response in a safe environment, and to learn how to move through it.
When our nervous system is working optimally, we are able to transition smoothly between our parasympathetic nervous system (PNS), “rest and digest,” and the SNS. In a less well-regulated nervous system, we become stuck in one mode. In other words, it isn’t ideal for us to feel permanently anxious in fight or flight mode, but nor do we want to experience a feeling of lethargy from being stuck in our PNS.
As mentioned above, backward bending can help the person stuck in “fight or flight” work through sensations of anxiety in a safe way. On the other end of the spectrum, for the person who tends towards low energy, lack of enthusiasm, or lethargy, backward bending can produce much-needed sensations of energy, vitality, and empowerment as the nervous system makes its transition into the SNS. We could think of backward bending as a natural stimulant, like coffee without the caffeine crash.
“I notice myself smiling easily and experiencing feelings of love toward myself and others when I backbend.”
-Sue, California
Posture
Many of us spend hours each day on a computer or phone, driving, or sitting at a desk. These positions cause the upper spine to round and the front side of the body to shorten. For example, the chest muscles shorten as the shoulders round forward. Even if one sits with an intentionally straight spine, the hip flexors are placed in a shortened position while sitting, which can lead to lower back pain as the hip flexors pull the pelvis into an anterior tilt. Because the body is so good at adapting to what we do habitually, it doesn’t take long for the shortened muscles to become “permanently” short and tight, which can cause a variety of complaints. Backward bending gives the shortened front body the chance to lengthen, bringing us back into better balance and potentially less discomfort after hours of being sedentary.
Self-Confidence
The ability to be in the world with a straight, upright spine has an effect on mood and self confidence. When we backward bend, we strengthen the muscles on the back of the body and stretch the muscles on the front, opening up the chest and allowing us to more easily stand up straight and move through the world with a feeling of self-assurance.
“Backward bending never fails to make me feel like I’ve conquered an obstacle and always leaves me feeling better for having had a different perspective (literally and figuratively).”
-Wendy B, Canada
Releasing Held Emotions
When we feel upset, it’s common for us to tighten up in areas like the shoulders, chest, abdomen, or hips. If we aren’t aware of taking the time to unwind the tense areas after the difficult moments have passed, sometimes the emotion gets “stuck” in our tissues. It is very common for people to experience emotional releases during a backward bending practice. This release can initially feel startling. But, if we understand that the emotion being re-experienced is coming out, releasing, or getting unstuck, we can observe these intense feelings as a cleansing or a healing.
“Backward bends have opened my heart and chest in a way I never imagined; resurfacing past traumas and pain and enabling me to deal with it, heal from it, and move on. They’ve turned my fears into hope, despair into inspiration, and dreams into reality. With good technique, consistency, repetition, control, and willpower…all is possible.”
-Katy H, California
Balance Between Front and Back
We know that having a strong core is useful and desirable. There are a wide range of exercises that specifically target our abdominal area, which is great! Bringing extra awareness to this part of the body is tremendously helpful. In my opinion, abdominal work is best paired with backward bending because of the opportunity to lengthen the front side of the body.
The torso houses important organs. If the front side becomes too tight and lacking in movement, we are creating a tightness around areas that need movement to work optimally, like the digestive system.
How to Overcome the Stress Response
First, be clear on the technique you are following. Clarity leads to confidence. If you aren’t clear, ask an experienced teacher.
Your best ally then becomes your breathing. It’s common to want to hold the breath or breathe in gasps in a backward bend. This is a sign that you’ve tried to do too much. Your goal is to be able to breathe calmly in a backward bend. If you cannot, slow down and do less. If you cannot breathe well, your nervous system will “tighten up,” and at that point, going deeper becomes forceful. Do less, but do it well with good breathing, and over time the threshold of the breath becoming forced moves farther away.
Any Amount Counts
Remember that the upper spine is naturally slightly forward rounded. As such, working on bringing that part simply to a straightened position is a big deal! Be unconcerned with how far you can go, and pay more attention to how it FEELS. Can you feel more space in your chest afterwards? Did you breathe well and make up your mind to stay just a bit longer than you wanted? Did you feel energized or empowered after?
Happy bending! If you feel inspired to begin backward bending to experience its positive effects, check out the Jedi Fight Club 30-day Backbend Challenge. Participants receive instructional videos and a place to track their daily backbends.