Backbends are such an intriguing class of asana. From the moment we are born, we are -like John Friend says in his Manual for Teachers- oriented towards the world in front of us: reaching with our hands, seeing, smelling, tasting with the organs of sense, taste, sight, sound which are located in the front of the body. 

Also, the most sensitive parts of our body are located in the front: the face, the neck, the heart, the genitals. So we protect ourselves, like animals in the wild do, by rounding forward. When we are sad what do we do? Curl, hug our knees, do fetal pose.

Speaking of, from even inside the womb itself- before we are born- the fetus is in a forward bend. The two curves which exist are the thoracic and the sacro-coccygeal curves (the primary curves). The cervical spine starts to form as the baby exits the birth canal. As far as the lumbar spine goes, it is only until the child is 10 that the lumbar spine assumes its adult shape.

So extension in the spine is a more foreign action than flexion; a true revolutionary act! Especially with our sedentary habits of sitting in front of a computer, watching TV and driving. Doing Backbends are so important for the health of our spine! So necessary! And yes for many of us, so difficult.

As teachers, whenever we teach a class with a focus on Backbends, we must be sure to open up the student's shoulders and hips. I always try to do Warrior 1's, throw in about three thigh stretches, a few forward bends, some twists, hip openers and somehow make sure that I am not fatiguing the students enough so by the time they get to the backbends, they are not wiped out. That's a tall order! And then you want to make sure you have time enough to wind them down- to do twists and forward bends. To make sure that their thigh bones are back so that the apana vayu can be settled and the can feel grounded. We've all been to classes where we do tons of Urdhva's and then it's one "hug knees to heart" and do Savasana. Ouch!

The most important note that I gave today, was one I got from my teacher which is to honor the curves in the spine and lengthen them. If we do that we will be able to do all asanas without pain. We did tons of partnering today, which is a wonderful way of practicing safely and often can help us understand an action in a clearer way. Many students today commented on how good their bodies felt and how "easy" the poses were.

Which reminds me of something- I teach at Black Dog which is truly and amazing studio. Black Dog is also an eclectic Hatha yoga studio. Often people will come to my class of another Anusara teacher and they will be turned off by the partnering that happens in class. I understand that if you are not used to partnering it is very shocking and at first can be a turn off.  But if you stick with it, you will see it as an opportunity of being of service to others. Also of learning, as you learn so much from seeing someone else do a pose. 

And lastly, there is no way someone can learn how to balance say in a handstand, or do a drop back from Tadasana without partnering. Unless you are a gymnast, you need to have someone there- not a wall- to help you find the alignment upside down. for instance in an inversion and help you drop back into Urdhva. 

Partnering has been instrumental in my own practice: I can do handstand in the middle of the room, I can balance in my forearms, can do drop backs on my own, only because through partnering I was able to understand how to get there, and then I could find it on my own. 

So may we all stay open to how learning can come from unlikely places!

Sorry about my rant, but I can't tell you how many teachers have told me: "My classes got bigger the moment I stopped partnering and just worked them really hard!" I'm not interested in that. I am interested in sharing with the students how to best be in a pose and empower them with knowledge so that they can do all poses on their own. 

So today we did tons of partnering. We partnered in Locust, Cobra, Bridge, Urdhva Dhanurasana and Ustrasana. We just attacked all these poses and because the students were honoring their curves and lengthening their curves, they commented on how good it all felt and afterwards the energy was grounded. Amazing stuff!

May we all do yoga without pain!