Drop Backs
The drop back is a landmark ability of the back bend dimension. It involves lowering the body into urdhva dhanurasana from a standing position and back up. The drop back exercises simultaneously open and energize the front of the body, particularly the legs and core. Flexibility and proper conditioning of the spine must be primed before attempting this series. *Mastery of the drop back is achieved when one is able to perform 108 consecutive rounds.
Steps To Take:
The first 3 exercises are foundational kriyas used to develop back bend postures from an upright position. Once the body has been sufficiently conditioned and prepared with these foundational kriyas, one can begin to practicing dropping back using the wall, cushions and eventually the floor as described in the drop back kriya. One must counterbalance their backbend practice with the forward bend routine.
1. Standing Foundational Backbends
A foundational kriya used to develop back bending postures. Energizes the front of the body. Consists of 3 variations to be done in together and in sequence.
Feet slightly wider than hips, knees bent, neutral rotation of the legs. Pelvis tucked.
Single Arm Variation:
1. Inhale to lift upper body slightly, then exhale to relax into backbend swinging a single arm up toward ceiling. 2. Repeat inhale and exhale movements with opposite arm.
Double Arm Variation:
1. Inhale to lift upper body slightly, then exhale to relax into backbend swinging both arms upward. 2. Inhale to lift upper body slightly, then exhale to relax into backbend reaching both hands to the lower legs, or crossed in front of each other behind the back.
Spine extended into a backbend position · Head/neck relaxed
“Easy Backbend” Variation: Enter backbend position, gripping lower legs with hands.
Primary Movement/Direction of Opening: Extension of the spine
Energetic Properties: Energizing
Other Important Information:
Ground through the feet and maintain a lower center of gravity.
Guide shoulder blades together and down the spine to open chest.
Lengthen lower back by pushing the tailbone forward, simultaneously pulling femur heads back.
2. Drop Back Kriya
Landmark ability of the back bend dimension.
Feet slightly wider than hips, knees bent, pelvis tucked. Inhale to lift upper body slightly and reach arms over head, then exhale to relax into backbend until arms reach the floor.
Begin pushups by bending the arms on the inhale and straightening arms on the exhale. Push floor with hands strongly to come back to a standing position.
Primary Movement/Direction of Opening: Extension of the spine
Energetic Properties: Energizing
Variations:
Until one can reach the floor, various props may be used in a progressive manner. First prop to use is the wall, next a stack of cushions and then progressively reduce the cushion height. (A stable couch or heavy piece of furniture may also be used.) Your prop should not be able to move when weight is place on to it.
Other Important Information:
Ground through the feet and maintain a lower center of gravity.
Guide shoulder blades together and down the spine to open chest.
Lengthen lower back by pushing the pelvis forward, simultaneously pulling femur heads back.
3. Forwardbend / Uttanasana Routine
Foundational kriya used to open the back of the body.
Spine flexed into forward bend position · Bandhas active to create space between belly and thighs. Follow exhale movements to pump the body toward the feet.
Rotate upper body to the right
Rotate upper body to the left
Inhale to flat back, exhale to forward bend
Squeeze body into deepest forward bend and energize with kapalabhati.
Primary Movement/Direction of Opening: Forward flexion of the body
Other Important Information:
Balance the weight in the four corners of the feet and lift arches and leg muscles upward.
Maintain bandha activation to protect the back.