Breath Alignment
d. Breathing While relaxing in this Backbend posture, breathe deeply and slowly, directing the breath to fill the chest rather than expand the abdomen. This greatly increases the stretch of the spine and chest. If necessary, hold the abdomen in while inhaling so that chest expansion can occur. It may seem very difficult initially to breathe up into the chest while practicing the Backbend, but practice will be rewarded by a great deal of structural opening in the chest and upper back.
e. Several Positions for Blanket In order to limber the whole upper spine and shoulder joints practice the Backbend in each of the following positions. Do not practice with the blanket below the sternum. First position: The blanket is just under the tops of the shoulders. Second position: The blanket is under the middle of the chest. Third position: The blanket is under the bottom of the sternum.
f. Time/Resting between Positions Remain in each position for several minutes or more if you are comfortable. Most people find the Backbend very pleasant from the beginning: similar to getting a back massage. If the Backbend is initially a difficult stretch for you, leave the position and rest before continuing to the next position. Once the Backbend is easy and pleasant, you can shift from first to second to third positions on the blanket without coming up first.
g. Leaving the Position To get up after the Backbend, use your hand to lift your head to a chin-on-chest position, then roll off the blanket to one side before sitting up. This will prevent strain on the neck or back. h. Forward Bend Ideally, bend over forward and relax after the Backbend and upon completion of the Iron Bridge. The knees should be at least slightly bent. If the knees are locked back, they will be strained. If you want to stretch farther forward do not increase the forward curvature of the upper spine in doing so. Stretch forward by letting the hamstring
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