Counter Poses for Backbends

Yoga teacher, Misty, recently messaged me saying, "I had someone tell me that I was wrong to put my students in Supta Baddha Konasana after back bending, that I should be putting them in 'knees to chest'. I'm curious as to what a chiropractor thinks about backbends and what counterposes are good for the spine." 

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Supta Baddha Konasana vs. Knees-to-Chest

To answer Misty's question, I wouldn't say that it would be wrong to use supta baddha konasana after a back bend. It feels great! Supta Baddha Konasana feels good because it puts a little slack in the psoas muscles which can pull your low back into extension if they are tight. Putting your knees to your chest (flexion) is the opposite motion of a back bend (extension), but you don't necessarily need to use the complete opposite motion to counter a pose. Again, a supine knees-to-chest position works, but I wouldn't consider it a must. 

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Easy Counter Pose for Backbends

What we are really trying to do in a counter pose is to relax the muscles that you have just been working really hard. Using the opposite motion usually does the trick by stretching those muscles, but simply restoring good breathing and spinal alignment (which activate your core muscles) is very effective in relaxing the low back muscles that work hard in back bends.

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Since most people really do way too much low back flexion already (i.e. sitting!), I often just put people in a neutral spine with abdominal breathing to counter a back bend. Just laying supine with knees bent usually works well for this. You can also bend one knee and straighten the other. This should help keep the pelvis neutral and ensure a more neutral lumbar spine. Remember the pelvis and lumbar spine are intimately connected because of lumbopelvic rhythm, so neutral pelvis, neutral low back. Give this easy counter a try, and see how it feels!

Namasté

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​Urdhva dhanurasana picture: http://www.yogajournal.com/pose/upward-bow-or-wheel-pose/
Supta baddha konasana picture: http://media.yogajournal.com/wp-content/uploads/252_hp_move_13_450.jpg