This class is all about developing the perquisite joint mobility and neurological control to help develop a buttery backbend.
Equipment Needed: Yoga blocks, extra padding for your knee (if needed), and sticks for balance (but you can use a wall or other props).
Time Markers:
0:30 CARs (warm up)
10:00 Shoulder Flexion PAILs/RAILs + Lift Offs (Prone Base)
19:54 Wrist Extension PAILs/RAILs + Lift Offs (Quadruped Base)
30:30 Thoracic Extension PAILs/RAILs (Elevated Prone Base)
40:30 Hip Extension PAILs/RAILs (Lunge Base)
54:00 Finishing CARs
There’s many joints involved in the backbend and we’re going to focus on four major ones:
Shoulder Flexion
Thoracic Extension
Wrist Extension
Hip Extension
If improving your backbend is a big goal for you it would be good to do this class 1-2x a week, with an even amount of days in-between for proper recovery.
For those who just want to prioritize all these joints and don’t even desire to have a backbend, it’s still absolutely okay to do this class.
For everything besides Hip Extension we'll be doing 3 rounds of PAILs/RAILs. As always, 3rd rounds are optional so listen to your body and go at your own pace. For Hip Extension we do 2 rounds as I wanted to keep this class under 60min, but if hip extension is a big limiting factor and you have time/capacity to do more - you can absolutely throw in a 3rd round of PAILs/RAILs on that as well if you’d like.
I hope you enjoy the sweet buttery gains!