Supported Back Bend Yoga Exercise for Seniors

Video Transcript

Welcome to Expert Village. This is Fran Dukehart. In this segment we are going to do the supported back bend. First we are going to be centered, feeling lengthen of our spine moving upward and downward, energy into the ground, stabilizing us in our feet. Next, we are going to start to inhale and take the movement backwards from a squatting position. This might be just as much as you want to do. Take it easy and take it slow. Repeat it often. That is more important than doing a lot at one time. Next, after you feel stable, with the ball begin to reach slowly, take your time with this, your back really appreciates it, as you stretch your legs forward, and then ultimately you will be in what is called the full back bend and you release. You will feel energy from your heart expanding, your ribs will be lifting, and you will feel the lateral extension of your side ribs with your deep abdominal breaths. First feeling tall and in center, feeling grounded into the feet. Having a soft gaze and a fine smile on the lips. We inhale, and as we exhale we walk forward feeling the support of the ball in our back. Then pressing deep into a squat, relaxing, letting the shoulders drop, and then feeling our hands coming behind the back of our neck. If you want to go further, and when you are ready, you slowly release back. Again, this could be another point to pause, find that place where you head feels the most comfortable, you could keep the hands by the neck, or extend the arms out, straightening the legs. You can start to bring the hands towards the mat, fingers are spread wide, they are facing towards your shoulders, you are feeling your breath totally coming in to your pelvic bone, breath into your spine, breath into your bones, and as you come out of it gently open the arms, spread your heart, spread your hands and embrace the world. Bring in the hands behind the back of the head, give support to the neck, feeling that you can move slowly and evenly, gracefully, one vertebra at a time coming into a squat. Gently pushing down into the ground, falling back in to the center. From my center to your center…Namaste.

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