Name: Playbook - Carissa Wong - W2/D3 Backbend practice 2
Uploaded: 2023-07-18T03:32:15.343Z
Duration: 30 min
Description: W2/D3 Backbend practice 2

This backbend class will build strength and flexibility in your poses.

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

Clasp hands behind back
Wrists to touch
Roll shoulders back and squeeze shoulder blades together
Straighten elbows and pull hands away from body
Look forward or look up and push chest forward

Seated shoulder squeeze

Clasp hands behind back
Wrists to touch
Roll shoulders back and squeeze shoulder blades together
Straighten elbows and pull hands away from body
Look forward or look up and push chest forward
Lean forward and bring forehead to floor/knees
Keep pulling hands away from body

Seated shoulder squeeze (forward fold)

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

Start on your hands and knees
Lift knees one inch off the ground
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 push hips up and move into a downward dog (exhale)
Round your back, tuck your chin to chest, and tuck tailbone in as you move to a plank pose (inhale)

Spinal waves: cat cow with downward dog

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 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
Press feet into floor and squeeze legs to lift legs off the floor 
Hands lower (closer to hips) = deeper stretch

Upward dog

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 
Lift one leg off the floor without rotating hips
Repeat on other side
Hands lower (closer to hips) = deeper stretch

3-limbed upward dog

Start in plank
Reach heels forward and shift shoulders over wrists
Bend elbows and tuck elbows into body
Stop at 90 degrees 
Keep core engaged and tailbone tucked
Keep body in a straight line
Roll shoulders back and straighten arms as to lift upper body up
Squeeze shoulder blades together and push chest forward
Engage core and glutes
Slowly move to downward dog
Hips up
Shoulders and armpits reach towards toes
Heels press into the floor

Vinyasa

Start on your hands and knees
Lift knees one inch off the ground
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 push hips up and move into a downward dog (exhale)
Round your back, tuck your chin to chest, and tuck tailbone in as you move to a plank pose (inhale)
Engage core and lower hips down to upward dog (exhale)
Roll shoulders back, squeeze shoulder blades together, and push chest forward as you look up (inhale)
Keep arched shape as you push hips up and move into a downward dog (exhale)

Spinal waves: dynamic cat cow with upward and downward dog

Bring hands one big step forward
Keep knees and hips in one line
Press chest and armpits towards floor
Forehead or chin on floor
Sink down and press shoulders to floor

Puppy pose

Bring hands one big step forward
Keep knees and hips in one line
Press chest and armpits towards floor
Forehead or chin on floor
Sink down and press shoulders to floor
Bend elbows and lift hands towards ceiling

Puppy pose (bent elbows)

Hands on hips
Draw elbows close together
Engage core, tuck in tailbone, lift lower belly up, squeeze glutes
Push chest forward and up as you arch back

Supported camel pose

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

W2/D3 Backbend practice 2

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

W1/D1 Backbend practice

Denise

W1/D2 Lower core strength

The feeling of your body opening up is a unbelievable feeling

W1/D3 Shoulder opener workout

The more I do this routine the more my feels good 👍 it's worth it

W2/D1 Hips & hip flexors

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 🤩🤩

W2/D2 Lower back strength

All the tightness and crunch in my shoulders are gone and loose.

W3/D1 Shoulder opener workout 2

Jeremiah

W3/D2 Lower back strength 2

That was great, super helpful for my hip flexors!

Kellin Bray

W3/D3 Backbend practice 3

W4/D1 Hips & hip flexors 2

W4/D2 Shoulders & core

Solid program. Gained substantially more mobility over such a short period of time.

W2/D3 Backbend practice 2

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