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Thread: Backbends

  1. #1
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    Default Backbends

    Hello everyone!

    Can anyone offer me any instructions on doing backbends? You know, how you do it, how you get back up from it, when to do it? Any advice would be appreciated very much!!
    Thank you!


  2. #2
    Junior Member Samirah's Avatar
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    Shira has a great article on her site with exercises to increase your flexibility & to prepare & train your body to perform backbends safely:
    Dear Shira: Learning Backbends

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    Thank you!

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    That's a fantastic article. I'd also add take it slow but regular, from what I remember learning walk-overs, it took 30 minutes a day, five days a week for 2 months to get all the muscles trained.

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    I appreciate your advice!


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    HOw did they train you to do walk overs?

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    Sorry for being so ignorant, but...what are walkovers?
    I`ve never heard that expression here in Norway

  8. #8
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    Default backbends

    hi - I teach different styles of bellydance plus polynesian dance
    the trick to doing a backbend is to use your thighs and butt muscles to
    lower yourself to the floor and lift back up again.
    the muscles in your stomach area will tighten but it is actually your thighs
    that are doing most if not all of the work and control/
    to build up you muscles you need try kneeling on the floor resting your butt
    on your heels// now lift up about an inch or two above your heels and do about
    5-10 pelvic circles /// now slowly lower yourself back down and rest a bit
    before you try it again
    surprisingly this works quite well for strengthening the leg muscles to get you
    started
    let me know if you need more help ok?
    happy dancing

  9. #9
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    Thanks for the advice Phoenician I will get practising straight away! The Shira article is also very good.
    By the way, I don't know what a walk-over is either, Dheisha!!

  10. #10
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    It's when you lean backwards sort of and put your hands on the floor behind you and the flip (but slowly) over.

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