Trainer is impressed with Kareena Kapoor Khan’s backbend; know how to ace the yoga practice

Flexibility and yoga go hand-in-hand. Demonstrating a glimpse of her flexibility, actor Kareena Kapoor Khan was seen acing Chakrasana or wheel pose, also called Urdhva Dhanurasana. The Jaane Jaan actor’s yoga trainer Anshuka Parwani shared a glimpse of Kareena’s yoga practice.

“Backbends with Bebo @kareenakapoorkhan. Bebo, your discipline, your Yoga journey, the ease with which you gracefully slide into an asana – it’s inspiring,” said Parwani.

What makes backbends so powerful and crucial in one’s journey?

Backbends hold a significant place in the realm of yoga, not only for their physical benefits but also for their profound impact on the mind and spirit. “These dynamic postures, characterised by an extension of the spine, have been revered for centuries in various yogic traditions,” said fitness expert Garima Goyal.

Backbending postures extend the spine in ways that counteract the forward flexion that dominates many modern lifestyles, where prolonged sitting and hunching over electronic devices contribute to poor posture and limited spinal mobility. Goyal described that through consistent practice of backbends, individuals can enhance the flexibility of the spinal column, promoting a healthier range of motion. “This increased flexibility extends to the intervertebral discs, muscles, and ligaments surrounding the spine. As the spine becomes more supple, practitioners may experience relief from stiffness and discomfort associated with sedentary activities,” said Goyal.

Additionally, improved spinal flexibility can have a positive impact on nerve function, promoting better communication between the brain and various parts of the body.

In addition, the practice of backbends encourages practitioners to cultivate mindfulness and presence on the mat. “The deep concentration required to execute these poses demands a focused awareness of the breath, alignment, and sensations in the body,” Goyal mentioned.

 

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How to do them properly?

Performing backbends properly requires attention to alignment, engagement of specific muscles, and a gradual approach to avoid injury.

Here are general guidelines for practicing backends safely and under guidance

1. Warm-up – Start with a gentle warm-up to prepare your body. Focus on dynamic movements, such as cat-cow stretches and gentle twists, to awaken the spine. Gradually progress to more targeted warm-up poses like Cobra or Bridge Pose, said Goyal.
2. Core engagement – Strengthen your core muscles to provide stability and support for the spine during backbends. Engage the abdominal muscles to protect the lower back and prevent excessive compression in that area.
3. Gradual progression – Begin with milder backbends and progress gradually to deeper poses. This approach allows your body to adapt and become more flexible over time. Avoid forcing your body into extreme positions, especially if you’re a beginner, stressed Goyal.
4. Alignment – Focus on proper alignment to avoid strain on the spine and other joints. In poses like Urdhva Dhanurasana, ensure your hands are placed shoulder-width apart, and the fingers point toward the shoulders. Keep the feet parallel and hip-width apart, distributing the weight evenly, mentioned Goyal.
5. Shoulder mobility – Open the shoulders by stretching and strengthening them. This is crucial for poses like wheel pose. “Practice shoulder stretches and exercises to improve flexibility and prevent excessive tension,” said Goyal.
6. Hip flexor stretching – Many backbends require hip flexibility. Incorporate hip flexor stretches to create openness in the front of the hips. Lunges and Pigeon Pose can be beneficial for releasing tension in the hip flexors.
7. Back strength – Strengthen the muscles along the spine, including the erector spinae, through targeted exercises. Poses like Locust Pose can help build strength in the muscles of the lower back.
8. Breath awareness – Maintain steady and conscious breathing throughout the practice. Deep, controlled breaths help release tension and support the body in challenging backbends.
9. Props – Use props like blocks or a bolster to support your practice, especially if you’re working on more advanced backbends. Props can provide additional stability and make the poses more accessible.

10. Listen to your body – Pay attention to how your body feels during and after each backbend. If you experience pain beyond the sensation of stretching, modify the pose or seek guidance from a qualified yoga instructor.
11. Cool down – Include a cool-down sequence with gentle forward folds and twists to balance the spine after back bending.

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