Watch: Vidya Malavade practises deep backbends

Use props whenever possible...I remember when I started my yoga journey...using props was always judged...But soon I realised...it is the fastest way to take the practice forward, also with less injury! said Vidya Malavade

Vidya Malavade is busy with backbends (Source: Vidya Malavade/Instagram)

Advancing in one’s fitness journey is not only a sign of progress but also shows the body’s increasing flexibility over a period of time. As such, if you are an advanced practitioner or vying to advance in your yoga practice, here’s some much-needed fitness advice from actor Vidya Malavade. She was recently seen doing deep backbends.

“Deep backbends require not just enormous shoulder opening but also hips to be open. Use props whenever possible…I remember when I started my yoga journey…using props was always judged…But soon I realised…it is the fastest way to take the practice forward, also with less injury!”

The 50-year-old can be seen doing a dancer’s pose, child’s pose, and scorpion pose among others.

Here’s why you should do backbends (representative) (Source: Getty Images/Thinkstock)

She also shared that while last year, her scorpion pose was so much deeper…she is “neither happy or sad about it .. it is what it is .. accept and move on!”

Yoga is one of the most efficient keys to strengthening your muscles and regaining your flexibility. “Deep backbends are a common yoga pose that demonstrate the remarkable flexibility and strength of the human body. More than the gracefulness of this posture, the health benefits they offer are phenomenal,” said fitness expert Garima Goyal, as she listed down the benefits.

A heart-opening activity

These poses, which are also known as heart-opening postures, have grown in popularity because of the positive changes they can bring about in a practitioner’s physical and mental well-being. “The heart chakra, which is situated in the middle of your chest, is said to be stimulated and opened by backbends,” said Goyal.

Creates balance and flexibility

Deep backbends primarily target stretching the muscles along the front of the body, particularly the hip flexors, quadriceps, and abdominal muscles. “By focusing on the muscles and connective tissues that surround the spine, these positions promote greater spinal flexibility,” Goyal elucidated.

Strengthening core muscles

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Deep backbends emphasise flexibility but also call for a lot of strength. “The back and core muscles contract to support the body’s structure as the spine curves backwards. This activity strengthens the muscles necessary for maintaining proper posture in addition to protecting the spine,” said Goyal.

Also Read | Boost spine health with this yoga pose; Mandira Bedi shows you how

According to Goyal, deep backbends are a potent form of exercise that goes beyond mere physical poses. “It helps in addressing issues such as emotional release, spinal health, and increased strength,” said Goyal.

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A post shared by VidyaMMalavade (@vidyamalavade)

What to consider?

As with any yoga practice, deep backbends must be approached mindfully and with consideration for each person’s unique abilities. “Backbend yoga has to be practised with caution under supervision. Also, before starting with backbends, it is important, to begin with beginner flexible exercises which can help you reach your goal of backbends,” said Goyal.

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