Backbends

In this sequence, we work on spinal extension. Backbends are crucial for mountain bikers as they reverse the rounded-forward riding position.

In yoga, we increase the intensity of poses as we move through a sequence—so we start by loosening up the spine in Cat-Cow, move through a progressive series of backbends and end with some twisting poses to bring the spine back into neutral alignment. As your spine is already under significant pressure, please be careful not to push it. Try to stay mindful and relaxed in the poses.

LEVEL
  • Beginner
PRIMARY MUSCLES STRETCHED
  • Hip flexors.
  • Abs.
  • Lower back.
KEY POSES
EQUIPMENT
  • Mat
TIMING
  • If you’re practicing this sequence in the morning, ensure that you and your spine are properly hydrated. You may find it more comfortable post-ride or in the evening when you are properly warmed up.
TIP
  • In Cobra pose, it is important that your shoulders do not come up by your ears. Stay in Baby Cobra or Sphinx if you feel any crunching at your lower back.