Now backbends are known for opening up the chest, release tension in the front part of the body It can also help to increase mobility in your spine So it will help to improve your spinal extension However, if you have back pain, going into deep backbends is more harmful than good So let's go into these poses where it might aggravate your back pain Excessive lumbar extension is going to cause more compression in the lower spine So you can see all these deep backbends poses Because it's going to push the disc more forward anteriorly And in some situations, if it touches your nerves, it's going to cause shooting pain And vice versa, if you don't want to go into a deep forward bend If you already have this herniation, I'll explain that in another video So coming back to the deep backbends There are definitely yoga poses that can help you to increase the mobility But we will do it safely So we want to really think about elongating the spine Where we go into spinal extension Now in a short while, I'm going to show you alternative poses that you can practice To avoid that compression in your lower spine A safer alternative is bridge pose, Setu Bandhasana This pose still offers a gentle backbend But with much control and less pressure on the lower back You can even support your lower back with a block under your sacrum To make it even more restorative This modification helps you to engage your glutes and core Which supports the spine and protect your lower back While still giving you the benefits of a mild backbend Next up, we have camel pose or Ustrasana Like wheel pose, this is a deep backbend that requires a lot of flexibility in the spine And while it's great for opening the chest and stretching the hip flexors It can create too much compression in the lower back If you're already dealing with pain Another option is a supported camel pose Where you keep your hands on your lower back Instead of reaching for your heels, reducing the depth of the backbend A gentler alternative is a low lunge with a chest opener This gives you the same stretch through the front part of your body But keeps your spine in a much safer alignment I understand that it's tempting to go into the deep backbends Especially when you're someone who has quite a bit of flexibility in your spine However, it may not be beneficial for you You really want to protect your spine, protect your back So that you can have a long-term practice We want to feel the benefit of the yoga practice And not strain ourselves during the practice Modifying deep backbends like the Chakrasana or the camel pose Will help you to have a balanced practice And that's our aim, to have a balanced body and balanced mind I practiced mindful pilates and yoga for a long time And now I'll be encouraging my students to do these two practices To have a more balanced body Because some people are having back problems due to weak core strength And also to avoid going into hypermobility So we encourage you to start exploring pilates and yoga At the same time to have a really beneficial practice for your body and mind We're ready to start a mindful pilates and yoga program That will help you to improve your posture and prevent chronic pain You can always explore to have more personal guidance from me In my 8-week program You can click on the link to take a look If you have more time, I'd like to encourage you to explore practicing this mindful pilates practice That will help you to relieve back pain Have a balanced day, have a balanced week ahead And I'll see you in the next practice

後屈は胸を開き、体の前側の緊張をほぐすことで知られています。また、背骨の可動性を高めることもできるので、背骨の伸展を改善するのにも役立ちます、もしヘルニアがすでにあるのなら、別のビデオで説明します。では、深い後屈のポーズに戻りましょう。可動性を高めるのに役立つヨガのポーズがあることは確かです、橋のポーズ、セツ・バンダアサナ（Setu Bandhasana）です。このポーズでも緩やかな後屈はできますが、腰への負担が少なく、コントロールしやすいポーズです。仙骨の下にブロックを置いて腰を支えることもできます、車