Matthew has earnestly referred to people living with disabilities as “camels”. Both share the ability to withstand many things most humans and mammals could not tolerate, and both groups adapt to managing life in demanding and unpredictable environments. MBS yoga students are well-versed in living with limited resources and the unknown. Yet, one thing students can count on is a class atmosphere of safety, respect, and camaraderie. We welcome individuals of all conditions and abilities to explore their practice with initiative, curiosity, and joy.
Settle and ground into a stable base while securely seated in a chair, or, as Carol is pictured, in supported Virasana. Sit equally on each sit bone. Warm up the spine by slowly rounding forward then arching backward, followed by gently curving side to side. Come back to the center and extend up through the spine. Further establish a stable base by slightly pressing down on the thighs and internally rotating the femurs. Ground the hands on the chair armrests or back onto the heels. Gently arch back, keeping length in the low back, a lifted sternum, and a slightly tucked chin. Allow the sensation of aliveness as the breath spreads throughout the body. Carefully come out of the pose by bringing the chin toward the chest and the hands toward the sacrum/low back. Draw in the lower abdomen and come up slowly.
Click the image below to watch a full length adaptive class on backbends with Matthew Sanford
Teaching & Practice Details:
Options:
- Have a partner gently but securely support the back of the head
- Have a partner place a steady hand between shoulder blades to support the lift
- Bend elbows backward (resembling a grasshopper), pressing elbows into the back of the chair or nearby wall to assist the extension
- Seated against the back of a chair or lying on floor in supine position—place folded blanket/support under shoulder blades with head support as is comfortable.
- Increases alertness, energy, and confidence
- May reduce low back pain
- Opens the chest and shoulders
- Makes space in the abdominal area
- Activates energy through the core channel
