@angelakukhahnyoga: Alien Backbend Prep with Chair – Tutorial 👽 POV: You came to Earth to open your heart and arch your spine. This “Alien” backbend preps you for the full thing! 👽 Props needed: • A sturdy yoga chair • Optional: blanket for added comfort on back • Wall for support Step-by-Step Instructions: 1. Set up the chair: • Place the chair on a stable surface with the seat facing the wall. • Make sure the chair won’t slide—place it on a yoga mat if needed for grip. 2. Grab the back of the chair and place on at your bra line/ just below the shoulder blades. • Lean back until your mid and upper back can drape over the back edge of the chair. 3. Arm Placement: • Reach your arms back and down. Grab the seat of the chair. Hug your elbows in. Do not allow them to splay out. • Allow your shoulder blades to soften and drape as your chest opens. 4. Foot Position: • Come onto the balls of your feet and knees bent at roughly a 90-degree angle. 5. Engage and Lift: Keep your arms strong and wrap your triceps towards the tip of your nose. At the same time gently lift and lower your hips to deepen the pose. If you elbows start to splay out don’t try to go deeper. Shoulder protection is key here! • Keep your throat soft and head heavy, letting it tilt back naturally unless it feels uncomfortable for your neck. 6. Breathe & Expand: • Focus on deep belly and ribcage breathing to open up your front body. • Let the breath help expand your chest, deepen the arch, and create space in the low back. 7. To Exit: Walk your hands up the wall. Lead with your chest and stand up. Why this works: This chair variation allows you to explore spinal extension and open the shoulders without compressing the low back or struggling with balance. It’s a great way to feel shape safely before trying the full thing! Wearing: @aloyoga #backbend #alienbackbend #backbends #angelasyogatutorials #backbendtutorial #alienbackbendvariation #alienbackbends #aloyoga #backbenddrills

Angela Kukhahn

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Region: US

Friday 25 April 2025 04:48:47 GMT