Name: Playbook - Carissa Wong - W3/D3 Backbend practice 3
Uploaded: 2023-07-18T03:32:15.359Z
Duration: 45 min
Description: W3/D3 Backbend practice 3

That was great, super helpful for my hip flexors!

Kellin Bray

Go deeper in your practice with this backbend mobility class.

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

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

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

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)

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

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
Lift one leg back and up
Straight leg and square hips (pelvis facing the floor)
Bend knee and reach knee to ceiling as you reach foot to opposite side 
Press opposite shoulder down and revolve chest to lifted leg’s side

3-limbed downward dog (hip opening)

From 3-limbed downward dog 
Hunch back, engage core, and tuck tailbone in as you bring knee to chest
Step foot between hands (or as far forward as possible)
Repeat on other side

Downward dog step forward

Front knee and ankle in a line
Shift hips towards front heel (diagonally down)
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Sink hips closer to ground 
Repeat on other side

Low lunge

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

Front knee and ankle in a line
Shift hips towards front heel (diagonally down)
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Sink hips closer to ground
Raise hands up, lift lower belly up, and push chest forward as you arch back 
Repeat on other side

Low lunge with arch

Front knee and ankle in a line
Shift hips towards front heel (diagonally down)
Engage back leg and straighten knee
Square hips (pull front hip back and back hip forward)
Lift lower belly up 
Sink hips closer to ground 
Repeat on other side

High lunge

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

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

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

Reach hands to heels
Engage core, tuck in tailbone, lift lower belly up, squeeze glutes
Push chest forward and up as you arch back

Camel pose

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

Engage core, tuck in tailbone, lift lower belly up, squeeze glutes
Push chest forward and up as you arch back
Rotate arms to open shoulders and reach fingertips to the floro

Full camel pose

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

W3/D3 Backbend practice 3

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 🤩🤩

W3/D3 Backbend practice 3

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