Backbends
Exercise 5
1. Continue on from the
chest exercise. The feet are captured by the head and shoulders and this
is the start and rest position for this exercise. Later there are other
ways of getting here but at present you have one way.
2. Stretch the legs to the
front and reasonably wide apart. Keep the legs straight and the bend will
tighten.
3. Grasp one leg and bring
the other leg up. To give better balance and to not require the leading
leg to be kept straight by muscle control alone, shift the hands so that
one is above the knee. Now the hand is holding the leg and there is less
strain on the leg muscle.
4. Now move the bent leg
to an overhead split allowing the front leg to come off the ground as necessary
depending on your split capability.
5. From this position you
need to bring in the front foot to the position above because you need
the foot on the floor to give stability as you bring the rear leg back
from the split position.
6. Bring the back leg from
the rear, bending it and place the foot to the floor.
7. Slide the feet to the
front. Now grab the other leg and do the movement with the other leg into
the splits. Return to position 6, pull the feet into position 1 and have
a rest in this position for a 5 count. Do repeats as you feel like it.
To finish the exercise,
return each leg to the rear so you are face down on the floor, press up
and stand.
After the exercise do frontbend
exercise 4.
