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TRX Yoga Backward Bend
Backward Bend - Anjaneyasana.jpg

Anjaneyasana - Backward Bend Variation [Crescent lunge with backward bend]

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Adjustment

Mid-calf - SHM

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Position

SF

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Start

  • Foot in cradles

  • Back foot at an angle / Stand on ball of back foot

  • Hands on mid-length strap amrks

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Movement

  • Press into both feet

  • Extend forward; weight even in both feet; knees unlocked

  • Shoulder over hips; arch back

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Return

  • Press feet down

  • Pull legs together

  • Remove foot from cradles

Backward Bend - Ustrasana.jpg

Ustrasana [Camel]

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Adjustment

Mid-calf - SHM

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Position

GFA

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Start

  • On knees under anchor point; knees hip-width apart; toes curled under

  • Place straps at mid-back under shoulder blades

  • Hands on straps

  • Lift chest away from pelvis

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Movement

  • Keep hands on straps

  • Press thighs forward

  • Lift chest towards ceiling

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Progression

  • Press thighs forward

  • Lift chest towards ceiling

  • Let handles support mid-back

  • Externally rotate arms in shoulder sockets

  • Reach back and grab heels

  • Keep lifting chest away from pelvis

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Return

Use hands on straps to carefully lift body back to kneeling position.

Backward Bend - Chakrasana.jpg

Urdhva Dhanurasana / Chakrasana [Wheel]

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Adjustment

Mid-calf - SHM

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Position

GFA

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Start

  • Place straps on mid back like a jacket

  • Grab onto straps right above adjusters

  • Elbows bend hugging into side body

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Movement

  • Using the hands, draw the chest up away from the pelvis; slides shoulder blades together​

  • Walk feet forward hip-width apart

  • Arch back into straps; tilt chin away from chest

  • Walk feet towards anchor point until reaching one hand at a time to the floor

  • Place palms on the floor

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Return

  • Use arms to pull upper body away from floor

  • Walk feet back

@2023  Yoga Empowerment

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