7 Minute How to Practice Backbends Safely With Fightmaster Yoga

7 Minute How to Practice Backbends Safely With Fightmaster Yoga

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How to practice backbends safely. Here’s a playlist with more yoga tutorials https://www.youtube.com/playlist?list=PLEs9dX8UXFZoz3t20B0fnYqOZTlghsVNA Subscribe to Fightmaster Yoga http://bit.ly/1mzfCpl

It’s important to keep the spine safe while we practice our backbends. Backbends are really about creating extension in the spine and stretching or opening the front of the body. The lower back (lumbar spine) is very bendy so it’s easier to injure. The middle back (thoracic) is very dense and difficult to move, so many times the lower back over arches and is prone to injury. Plus, we need to stretch out the hip flexors (where the thighs connect to the torso) and that part of the body is tight from sitting….tightness in the hip flexors also leads to compression in the lower back. And, many of us are tight in the shoulders and they also need to be warmed up and educated before attempting deep back bends. This video addresses all of the areas of concern so we can move safely into backbends. As always, practice at your own pace and if you experience any pain, stop! 🙂

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WELCOME to Fightmaster Yoga, I’m Lesley Fightmaster (yes…that’s really my last name). Before yoga, my head would never shut up! I felt anxious and uncomfortable. I stressed about the future and regretted the past. I was wound so tightly, took myself way too seriously and carried the weight of the world on my shoulders. I hardly ever laughed. Morning yoga taught me to breathe, to connect and to find space. My intention for this fitness channel is to help you quiet your mind and get comfortable in your own skin. Let go of the past and the future and get present on your mat. If you’re having a rough day, find some relief here. If you’re beating yourself up, roll out your mat, push play and know that everything’s going to be alright. We can all take ourselves a little too seriously. My free yoga videos will help you to laugh more and stress less. The Fightmaster Yoga community will love you SO MUCH that you won’t have any choice but to love yourself. Subscribe now and join the fun!

Filmed at http://www.pacificashtanga.com

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Dr. Mary Lee Vance
Dr. Mary Lee Vance
specializes in diet and weight management. He is associate professor of health, behavior, and society at the JHKs Bloomberg School of Public Health, with joint appointments in medicine and human nutrition.


  1. This was sooo informative, thank you Lesley!

  2. Can you give me a shoutout

  3. Thank you so much for that vitally important tutorial :)) Is there any about Supta Virasana? I have lower back problem, so I can´t settle myself into it easily (and I use it during my cycle, or evening yin practices) Probably there are some tips I just don´t know..

  4. Jay Page says:


  5. Arya Bun says:

    when I do the bridge, my hand muscle is really hurt! so what should I do?

  6. Excellent tutorial! I so appreciate all of your teachings!

  7. I like how you explain the mechanics of the pose and the body and how we should remain mindful of what the body is doing and experiencing. Very helpful.
    Thank you for doing what you do.

  8. Wow, very helpful too, like the handstand tutorial ! So many good advices, very clear. Backbends are really not my strong suit, but I feel like I wanna try more now with your help. It's extraordinary how I feel safer with you than with some teachers I see in "live" yoga classes ^^ Thanks !!

  9. Hi Lesley ! Thank you so much for that wonderful explanation. Every time I do the Wheel pose I feel a lot of pressure in my ears. At first I thought that maybe this was normal for begginers but it's been a while since then and the situation is still the same by this far. Should I modify this pose or just leave it aside? 🙂

  10. This information is really usefull ! Thank you!!!

  11. Simbee Soh says:

    Thanks for the great explanation. It really helps.

  12. I have to strengthen my neck and shoulders. Ideas in my yoga practice?

  13. groovetube says:

    This was really helpful. I find the last move of a backbend challenging. I think moving to my head before the final extension will help.  Thx for all the tips.

  14. Hi Lesley for your videos. I am enjoying them a lot.
    I would like to see a tutorial about how to do Supta Vajrasana.

  15. Lala Monet says:

    Needed this! thanks. 

    btw…I have lordosis, will back-bends help correct it as time goes on?

  16. Ruthie.D says:

    This was extremely helpful, I loved how you talked about the body, not just how to do the poses. Thank you again for such wonderful information xo

  17. PNRTKT says:

    it would be great if you did a tip&tutorial about the sitting wide legged folds also i would love to hear more about your yoga journey and how you saw the improvement in your practice. Thanks for the amazing videos and your soothing voice!

  18. This was so helpful. I've always been afraid that I was doing my back bends wrong. Keep up the amazing work Lesley! ((:

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