How To Work Your Legs In Backbends – Weekly Intermediate Class 17

Focus: Making sure that your legs are working correctly is one of the most beneficial things that you can do for your backbends. Collectively, the backbends are demanding poses for the legs. Without the leg muscles being properly engaged, you run the risk of putting unnecessary strain on your spine. Ideally after a session of backbends it will be your legs that will feel tired and not your lower back.

This class looks at various methods of teaching the legs to work correctly. You will be guided in the basic positioning of the feet, and then explore how they work whilst in a backbend. From there you move up to the correct positioning of your knees, and then eventually the upper leg. You will use props at various stages to isolate key actions of all the various leg muscles involved in backbends.

This energetic class will help to strengthen your legs, improve the health of your back, and deepen your understanding of backbends.

Key Poses: Urdhva Mukha Svanasana, Ustrasana, Chatushpadasana

Equipment: Mat, bolster, 2 blankets, 2 blocks, belt

Level: Intermediate

Duration: 40 min

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1 Comment

  1. Marie O

    I find when I place the tops of my feet on the floor, as in when I am doing Ustrasana, Urdhva Mukha Svanasana and Trianga Mukhaikapada Paschimottanasana, that I get cramps in the bottoms of my feet. Is there a way to stop this happening?

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