The backbend series Bhujangasana (Cobra), Shalambasana (Locust) and Dhanurasana (Bow) include backbends that allow us to explore heart-opening in ways that can be safe for the trickiest low back if we stay close to the earth or expansive and free as we lift higher off the ground. Remember, the strength in these poses comes from the inner core and moves outward, and not from pushing and pulling yourself to where you want to be. Develop grace, strength and flexibility as your heart gently opens to what is!
Lie on your belly with your arms resting alongside you. Bend your knees and reach back with your hands to grab hold of your feet or ankles. Be sure to reach both hands back together (not one at a time) to avoid twisting your pelvis. Spread your toes to activate the muscles of your legs. Resist your shins in toward each other to avoid splaying your knees. Press your feet (or ankles) back against your hands to lift your thighs away from the floor, and lead with your chest (not your chin) as you rise up into the backbend. Broaden your collarbones, lift your sternum, and allow your head to follow the movement of your chest, lifting it slightly but still maintaining length in the back of your neck.
If you can’t reach your feet or ankles, wrap a strap around the fronts of your ankles (or feet) and hold on to the ends of the strap.