Name: Playbook - Carissa Wong - W1/D1 Backbend practice
Uploaded: 2023-07-18T03:32:15.310Z
Duration: 30 min
Description: W1/D1 Backbend practice

It gets easier, you really have to be patient and relax

Joshua

I missed doing backbends. Tahnk you for this 🤍

Janelle

Loves it!! This is my first time 😵‍💫🤭

Jannah

Denise

This is your first backbend practice in the program. You’ll warm up your wrists, shoulders, hips, and back to get you started.

Interlock fingers, palms facing up
Reach hands overhead
Reach palms towards ceiling
Reach shoulders towards ears
Engage core and sit up straight to lengthen body

Arm extension

Interlock fingers, palms facing up
Reach hands overhead
Reach palms towards ceiling
Reach shoulders towards ears
Engage core and sit up straight to lengthen body 
Reach armpits side to side to stretch side body

Arm extension with side bends

Interlock fingers, palms facing up
Reach hands overhead
Reach palms towards ceiling
Reach shoulders towards ears
Engage core and sit up straight to lengthen body 
Squeeze shoulder blades together 
Push chest forward
Reach arms behind the ears
Pull palms to the back

Full arm extension

Walk one hand out to the side
Keep hips on floor
Walk as far as possible
Raise other hand up and reach towards opposite side
Keep hips on floor
30sec: Drop elbow to deepen stretch
30sec: Revolve chest up (armpit facing ceiling)
30sec: Revolve chest down (armpit facing ground)
Repeat on other side

Seated cross-legged side bend complex

Walk hands forward as far as you can
Reach forehead to ground
Rest upper body down
Keep hips on the floor

Seated cross-legged forward fold

Walk hands forward as far as you can
Reach forehead to ground
Rest upper body down
Keep hips on the floor
Walk both hands to one side
Extend equally from both sides of the waist 
Repeat on other side

Seated cross-legged side forward fold

Engage core and keep back flat
Spread fingers and press palms firmly into floor
Make big circles with shoulders
Repeat in other direction

Tabletop wrist circles

Start on your hands and knees
Hands and shoulders aligned
Knees and hips aligned
Roll shoulders back, push hips back, push chest forward, squeeze shoulder blades together, and look up (inhale)
Hunch your back, tuck your chin to chest, and tuck tailbone in (exhale)

Cat cow

Start on your hands and knees
Hands and shoulders aligned
Knees and hips aligned
Roll shoulders back, push hips back, push chest forward, squeeze shoulder blades together, and look up (inhale)
Keep arched shape as you reach hips to heels
Hunch your back, tuck your chin to chest, and tuck tailbone in (exhale)
Keep hunched shape as you shift shoulders back over wrists

Spinal waves: dynamic cat cow

Lie face down on floor
Bring elbows under shoulders
Bend elbows and tuck them close to body
Roll shoulders back and press palms down to lift upper body
Squeeze shoulder blades together and push chest forward as you look up
Engage core and glutes to lift lower belly up
Elbows lower (closer to hips) = deeper stretch

Baby cobra

Lie face down on floor
Bring hands under shoulders
Bend elbows and tuck them close to body
Roll shoulders back and press palms down to lift upper body
Squeeze shoulder blades together and push chest forward as you look up
Engage core and glutes to lift lower belly up
Hands lower (closer to hips) = deeper stretch

Cobra

Lie face down on floor
Bring hands under shoulders
Bend elbows and tuck them close to body
Roll shoulders back and press palms down to lift upper body
Squeeze shoulder blades together and push chest forward as you look up
Engage core and glutes to lift lower belly up
Press feet into floor and squeeze legs to lift legs off the floor 
Hands lower (closer to hips) = deeper stretch

Upward dog

Kneel down
Reach hands forward
Forehead resting on floor
Hips resting on heels
Tight knees = sit on block
Tight hips = knees further apart
Tight back = head resting on block

Child’s pose

Start in plank
Push hips up to make upside down V shape
Press palms into floor and spread shoulders
Push hips to the back to lengthen spine
Reach hands and armpits to feet
Press heels into floor
Bend knees of tight hamstrings

Downward dog

Hand beside head (fingers facing toes)
Bend knees and place feet hip width apart
Engage core, glutes, legs, and arms to push up
Lift chest and lower belly up

Wheel pose

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Didn't realize how weak my back muscles are lol now I know

I didn’t think I could complete to the end of this but I pushed through and I feel great 🤩🤩

W1/D1 Backbend practice

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