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Basics and Beyond : Gentle Backbends

Beginner I

This can either be done as a stand-alone class or as Day 3 - Gentle Backbends in Melissa's weeklong series: Basics and Beyond 7-Day Yoga Challenge. Let Melissa guide you through how to carefully and effectively perform gentle backbends on your back, stomach, all-fours and standing while engaging your deep core muscles to keep your back feeling strong and safe.

Equipment:
  • Block
  • Blankets
Style:

Comments

Existing Comments

SusanFraser6
SusanFraser6
July 2, 2022
Comment:

Day three and I’m starting to feel the benefit - delighted thank you Melissa!

camila.bannen
camila.bannen
April 5, 2022
Comment:

Thanks, Melissa. I’ve been out of yoga practice for quite a while and your challenge, in every class, has been a beautiful reencounter with my body’s possibilities in a very respectful manner.

dbatten522
dbatten522
January 16, 2022
Comment:

Thanks, Melissa! That was just what I needed for relief of a tight iliopsoas! You are my favorite teacher on DYWM.

barbkoch
barbkoch
June 20, 2021
Comment:

Another one of your calm, restorative practices, no matter what
"level" of yoga you're at. Thank you.

kelly-kicks
kelly-kicks
December 31, 2020
Comment:

I am still super tight but with time hopefully I can get better thank you

PianoWire
PianoWire
November 19, 2020
Comment:

Love how your legs go straight up in waterfall pose. I can't get mine more than 45 degrees off the floor. Holding my legs there makes for good core engagement, but I feel something is missing. (Same problem in any kind of hamstring stretch, including forward fold.) Any suggestions?

Melissa Krieger
Melissa Krieger
November 20, 2020
Comment:

Hi! It sounds like your hamstrings are tight (like piano wires?! ha!) which is super common. You want to find a place where your legs are angled towards you rather than away, away makes your abs work (as you are feeling) but it's meant to be relaxing. Play with more height, fiddle with the placement of the block and always bend your knees as much as you need. You could also drape your legs over a chair or couch to get your legs up and get the hamstrings out of the equation. Please let me know if you need more help!

PianoWire
PianoWire
November 21, 2020
Comment:

Thanks for the coaching, Melissa. You're correct about my hamstrings. Repositioning the block isn't enough: the only way I can get straight legs pointing at the ceiling is in shoulder stand or headstand. But bending my knees to about 90 degrees lets me get my legs above my hips so I can hold the position without much ab engagement. It doesn't look like waterfall pose, but it's a lot easier and more comfortable to hold :)

Psotkany
Psotkany
August 6, 2020
Comment:

Thank you Melissa! I love yoga with you. Practice with you brings such a peace of mind.

ama1031
ama1031
July 29, 2020
Comment:

Loving this sweet little 7 day series. I have been feeling really low energy and this is the perfect amount of movement to brighten my day and loosen me up. Thank you for the gentle practice getting me back to the basics.

brittneyriley
brittneyriley
July 8, 2020
Comment:

I've really enjoyed this series as a whole, but man, this one was perfect for me today! The back of my legs have been kind of stiff for the last few days so that hamstring stretch really hit the spot. Thank you, Melissa!

Neita
Neita
May 1, 2020
Comment:

I enjoyed all the new moves and shapes I have not done before.

twilightbat
twilightbat
April 8, 2020
Comment:

This series could not have come at a better time for me: I am lucky to be recovering from only a very mild case of Covid, but the lingering fatigue is no joke. These classes are just the right mix of challenge and gentleness to guide my body back into action and help me sense what it can and can't do yet.

TaylorLinSoif
TaylorLinSoif
April 6, 2020
Comment:

I haven’t done yoga in over 2 years, this basics challenge is so helpful to allow my body to work back into yoga. Melissa, your voice is so soothing and you are so kind during these videos. Thank you for helping me back into peaceful living and loving my body.

New kind of human being
New kind of human being
April 5, 2020
Comment:

A very gentle well guided class that gives me enough space to really go into the tissue and be very present and aware of where I am activating muscles.
I just had a hip surgery and I’m very grateful to get back control around my hip area.
Thank you so much,

Tat
Tat
April 3, 2020
Comment:

All my heartfelt gratitude to Melissa for getting me back on the mat, following a four-month negation phase of mine, plus a most recent, COVID-triggered (I guess) flare-up of my autoimmune ailment with debilitating pain in my wrists, elbows and ankles. Love her rhythm, her solid yet soothing instructions - above all, her voice. Been through the first three practices, even shed a tear of gratitude and relief upon completing and namasteing the second one, looking forward to the rest. Thank you so very much, for restarting me
up.

Maralepp
Maralepp
July 19, 2020
Comment:

@Tat, I am also experiencing a COVID-triggered (I guess) flare-up. I'm trying to work through it with meditation and yoga. Sleep has become difficult, but I just noticed that there's a Yoga Nidra for sleep that I should try out. Hope you are feeling better.

lorijeanbates@gmail.com
lorijeanbates@gmail.com
March 29, 2020
Comment:

Really enjoying the Basics and Beyond series. Thank you for making my self-isolation experience more bearable!