Page 1 of 2 12 LastLast
Results 1 to 10 of 17
  1. #1
    Member Ravenhairedbellydancer's Avatar
    Join Date
    Jul 2006
    Location
    NYC
    Posts
    155
    Post Thanks / Like

    Default Back bends question...

    Hi, i was wondering about those scary back bends lol( they scare me). I once read that back bends were only to be done one you had established strong back muscles and beginners should not try them,,, is this a movement that takes years of training to learn?

  2. #2
    V.I.P. Moon's Avatar
    Join Date
    Jul 2006
    Location
    the Netherlands
    Posts
    3,769
    Post Thanks / Like

    Default

    I think it can be learned faster, (although I can't do them, but I'm also not practicing them) if you practice a lot. However, it is extremely important to do a good warm up and have a good posture when trying this move, otherwise you can injure your lower back. It is good to include a forward bend after you practiced a backbend (though not during a performance ofcourse ).
    Your back muscles need to be strong, but your upper leg muscles too!

  3. #3
    Junior Member
    Join Date
    May 2007
    Posts
    21
    Post Thanks / Like

    Default

    I agree - warm up and stance are key though they won't protect you if you're not strong enough in the first place.

  4. #4
    Member Q-Tip's Avatar
    Join Date
    May 2007
    Location
    Indiana
    Posts
    260
    Post Thanks / Like

    Default

    I learned to do backbends in reverse.
    • I started on the floor on my back.
    • Bring your heels up to your butt - knees bent.
    • Put your hands on the floor just above your shoulders and next to your head with palms down.
    • Slowly raise your body until you are in the backbend position.
    • Hold the position for a specific amount of time (the length of time depends on your progress).
    • Return return your body to the floor slowly.
    • Repeat this a few times every day.


    **You absolutely must do a good warm up before doing this**
    You don't want to take the chance of injuring your back by being in a hurry.


    I used to hold the position for the length of 1 TV commercial. After a short while I was ready to do a 'real backbend' because my body had learned the position.

    I used to stand with my back to the wall, I would reach behind me and walk my hands down the wall. Of course you have to move your feet out the farther down the wall your hands get.

    I also learned the splits by doing a few every day and holding the position (as far as I could comfortably go) for the length of a tv commercial.



    Sadly I can do none of these things now because I haven't practiced in Y E A R S!!!

  5. #5
    V.I.P. janaki's Avatar
    Join Date
    Feb 2007
    Location
    hong kong
    Posts
    1,217
    Post Thanks / Like

    Default

    Backbends need strength in thigh muscles. As Moon said it good warm up is very important. Regular streching is very important. I am ok with my backbend, somedays I am good somedays I am not, it all depends how ny arthtitis is behaving@@

  6. #6
    V.I.P. Kashmir's Avatar
    Join Date
    Nov 2007
    Location
    Christchurch, New Zealand
    Posts
    1,952
    Post Thanks / Like

    Default

    Quote Originally Posted by Ravenhairedbellydancer View Post
    Hi, i was wondering about those scary back bends lol( they scare me). I once read that back bends were only to be done one you had established strong back muscles and beginners should not try them,,, is this a movement that takes years of training to learn?
    The strength also needs to be in your abs and thighs.

    A "good" backbend should also be spread over the whole spine. Too many that you see looks like someone being bent in half - ie one sharp bend. You need to get a little from each joint. So, you also need flexibility. This not only takes time, it also is dependent on your body make up.

  7. #7
    V.I.P. adiemus's Avatar
    Join Date
    Jul 2007
    Location
    Christchurch, New Zealand
    Posts
    1,792
    Post Thanks / Like

    Default

    I was just going to chime in with 'you really really really need to have strong abdominals!!!!' when Kashmir did it for me! Analysing the movement, you do need strong quads, abdominals, glutes, and paravertebrals along the length of your spine. You also need good knees to get up and down from the position. Your neck needs to be able to support itself against gravity - so perhaps not one for me, I think!

  8. #8
    Junior Member SaraKat's Avatar
    Join Date
    Oct 2007
    Location
    Carrboro, NC
    Posts
    38
    Post Thanks / Like

    Default

    You might want to investigate doing some crosstraining in yoga to develop the strength and flexibility necessary to execute a proper backbend. It's best if you can consult a reputable yoga instructor for help developing a pose sequence (and to make sure you are doing the poses correctly).
    Here are some to try...

    You might want to start with Locust Pose Yoga Journal - Locust Pose

    Once you feel comfortable with that these are options as well - make sure to also do some forward-bending counterposes too
    Cobra Pose Yoga Journal - Cobra Pose
    Bridge Pose Yoga Journal - Bridge Pose
    Bow Pose Yoga Journal - Bow Pose
    Fish Pose Yoga Journal - Fish Pose
    Camel Pose Yoga Journal - Camel Pose

    And once you feel comfortable with those, you can try Upward Bow (Wheel) Pose Yoga Journal - Upward Bow or Wheel Pose (this is like Q-Tip's suggestion above)

    When I was little in acrobatics class I learned to go into Wheel Pose from standing, and I can still do it now (thanks Mom for sending me to dance classes all those years!) but it took me a few years of yoga and strength training to develop the muscles to be able to comfortably hold a backbend. I have always had the flexibility, but that is NOT ENOUGH. Just because you can contort your body into a pose does NOT mean that pose cannot hurt you. Do NOT rush headfirst into stunts like backbends and Turkish drops or else you run the risk of seriously screwing up your back. I know dancers who have given themselves severe sciatica from doing backbends with no training.
    Done properly, all that yoga I linked to is very good for your back, but done incorrectly it can also hurt you. Please be careful.

  9. #9
    Banned
    Join Date
    Oct 2007
    Posts
    67
    Post Thanks / Like

    Default I can do a backbend on the floor,but not standing up yet.

    I can do a backbend on my knees,but cant do it standing up yet,but im
    practing it.

  10. #10
    Member Mara2's Avatar
    Join Date
    Nov 2007
    Posts
    104
    Post Thanks / Like

    Default

    Quote Originally Posted by Ravenhairedbellydancer View Post
    Hi, i was wondering about those scary back bends lol( they scare me). I once read that back bends were only to be done one you had established strong back muscles and beginners should not try them,,, is this a movement that takes years of training to learn?
    As the other posters have mentioned, you really need strong abs. I have my students do a specialized leg lift to help build their abs. You need a director's high chair (ideal), or the end of your bed will suffice in a pinch. Sit on the very edge of the chair/bed, lean back on your forearms, and extend your legs until your toes are barely touching the floor. Lift both legs together slowly until the bottoms of your feet face the ceiling, then lower them slowly. Work up to 20 of these, and your abs *should* be strong enough. When you start doing backbends, do them on the floor or your bed on your knees. If you *fall* it doesn't hurt his way. When you feel confident, you can do them standing using a bar in the studio, or a counter top to hold on to with one hand. Make sure whatever you are holding is secure, and use mats underneath you or lots of pillows. At first you will push your pelvis forward, as your body's center of gravity is just below your naval. You want to try to put that center between your feet (which should be well apart with the feet turned out), if that makes sense? It helps with the balance. Once you're very good with these your center will come naturally, you won't have to think about it, and won't need your feet so far apart. Hope some of this is helpful.

Page 1 of 2 12 LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •