Backbending

The actions of the feet in all backbends can be learnt from Chatushpadasana. I encourage you to explore with me here.

1. Press the ball of the big toe down and roll the tops of the thighs in.

2. Lift the little toe side of the foot up and lift the outer hips to the ceiling.

3. Dig the heels and lift the lowest crease of the buttocks upwards.

4. Ground the inner heel down and take the inner groins to the floor.

5. Lift the hips to the front body until you come to the very top of the shoulders.

These are the feet actions that can be transfered to any backbend, be it Urdvha Dhanurasana, Urdvha Mukha Svanasana, Dhanurasana for example. 

The bend in backbends should come not from throwing the abdomen forward and compressing the lower back. It should come from a bend deep in the lowest crease of the buttocks so that the abdomens remains soft but lenghtened and the lower back remains broad and supportive.

Thank you for sharing your time with me.

Asha.