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Back flexibility
I mean really…..can anyone get a back bend starting in their late forties? Splits are obtainable, spreads, MAYBE, but a back bend???. If anyone has accomplished this, I would like to know. I need some inspiration!
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26 Replies
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I am not in my late forties, but I take yoga classes with many women who are (or appear to be… who knows, maybe they're in their 60s!) Some of them have very good backbends. I'm not sure if they were flexible in their youth or if they've only achieved it recently. But it's totally possible for them.
Also, what do you define as a backbend? If you are looking at pictures of contortionists, then that might not be possible for you (or me). But I'm sure you can achieve some degree of back flexibility.
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No, I am just trying to lift my head off the floor!!! Lol….. I am just flat and stiff as board (at least mt backside). 😉
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There are some other poses you can work on to improve back flexibility as you work up to a full backbend (called wheel pose in yoga)
Bridge/Half Wheel
http://4.bp.blogspot.com/_R8c3bIPv5TE/THKscw8EKtI/AAAAAAAAAak/AcxsIcT1AKA/s1600/Half-Wheel.jpgOne Legged Half Wheel:
http://media.onsugar.com/files/2010/07/27/3/192/1922729/ceba7807b18b9374_1-legged-half-wheel-pose.jpgUpward Facing Dog:
http://www.yogaclass.ie/images/upward-facing-dog-urdhva-mukha-svavasana.jpgIt took me a while to get my full backbend, but it helped to start with these progressions instead of struggling and potentially hurting myself in the full position. Good luck! From what I can see of your videos, you are awesome already. 🙂
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Lyme, yes, it is possible. It just takes time, patience and training. I have been surprised at how quickly my back has been responding just to pigeon pose. I do this religiously after my Zumba classes and I have gone from not being able to have my torso straight up and down to being able to.
http://25.media.tumblr.com/tumblr_lrzf2cCd4k1qmb2n9o1_400.jpg
I can also walk myself down into a back bend using the wall but I cannot lift from the ground into one.
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Thanks ladies, Willstart w these. Chem, serious? walk backwards down the wall to backbend? I would faceplant the wall n prob break my neck! But good for you!!!!
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Try it. You might be amazed. At first I could only get maybe one or two hands but I have been able to to get further and further. If I remember correctly I saw Danielle and/or Lee doing it in one of their videos after they did a workshop with David Owen a few years back. I still cannot scorpion up with the pole between my legs and grab the pole though.
The other thing I have done is backbend over a stability ball. My main problem comes with my shoulders.
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I have had the goal of touching my feet to the back of my head. Backbend comes first lol. I have been practicing for flexibility on my balance ball, and when in a bridge position, doing little bitty "don't fall off the balance ball" pushups overhead to build strength to get up there from the ground. I can now walk my hands down the wall backwards and I am ALMOST to the ground. With your headstands and handstands with the wall, I am sure you can do this movement too. I am in my 20's so I didn't speak up, but I've been trying to do a back bend for about 3 years now. Progress is SLOW but its coming. Pigeon poses, scorpion stretches. Your yoga hammock will help with the flexibility aspect a lot, and you can use it as a spotter when you know what height you need, so you can lower back into a bend and just lift up from there, so if you lose your strength, you won't fall on your head. Good luck, I'm working on it too 🙂
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Yes! Yes! Yes! Did you see my bridge pic on FB?? I'm a couple of years older than you are and I got it!! It can be done, girl. Although, I'm not ready to go into an actual backbend from standing yet. I'm going to start training by holding onto the pole with one hand for stability. After I get myself back to health, that is….
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It’s always possible to increase your flexibility at any age! Have you tried using the stretching lessons here they’re meant for all levels! I’m not a natural back bender and didn’t start working on my back until I was 33.
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I'm 38 and did my first backwards walkover yesterday! Never in my life have I ever done anything like that before. I didn't start doing bridge poses until a couple of years ago. I think what makes a person progress in flexibility is a daily practice. With your determination, you will absolutely get back flexy.
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I can do wheel and bridge and something they call crazy crab at my studio but anything more and I’m still working on it. Ha. My goals are king pigeon, one legged pigeon, and king dancer. And then Allegra. Ha I’m almost 30 and not flexible really. Well, more than the average person but that’s come with work. Make sure you are warmed up. I’m at work now on board a ship so I will do cardio for about 30 min before back bending and split training.
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Don’t know how to post pics from the iPad to the thread, but I’ve just put up pics of my most recent back bending session on my profile page. 🙂
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Yes Lyme, you will definitely improve if you try. Some basic exercises were already mentioned, I want to add the bow pose :https://www.studioveena.com/photos/view_photo/5126a0e4-4f60-409b-97bf-75300ac37250
Just lie on your tummy and grab the legs from the side. Lift the legs as high as possible and arch your lower back. I know my legs come up really high on the pic, but if yours won't it doesn't matter.
If you want to walk down into a backbend you can use a wall, but you can also use the pole. Then you'll have a really good and safe grip.
Remember that working on getting more mobile hip flexors will help to make almost any backbend position look bendier and better.
@Chemgoddess: Just curious about what it is that's actually stopping you from lifting into a bridge from the floor?
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Thanks all, u r really giving me hope!!!! Tomorrow is going to b a big stretching day for my back!!!!
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Lina, how do you get more mobile hip flexors?
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