Get the energy flowing with chest opener
Modern times create exceptional interferences within our bodies and minds through the environments we live in, the food we eat and the constant pressure of our socio-economic organizations. This makes us drained, stressed and more often than we like, sick.
Yoga can help getting the energy flowing again by simply opening our heart in back bends. Feeling more energized, we make better decisions and feel in control of our life rather than constantly running after it.
Why are heart/chest opener energizing?
I like to call them chest or heart opener, it works visually better for me but most of the time you will hear or read back bends. Don’t worry they are all the same: bringing the spine into extension to open and expose our chest/heart. Whatever you want to call them !
So how come are they stimulating?
1. They increase blood flow by opening the chest, exposing it along with the throat.
2. The compression at the back of the spine triggers a nerve connected to our fight and flight response
The activating of the sympathetic nervous system (fight or flight - which is beneficial in small doses to get us going), teamed with increase blood flow (heart rate), back bends give us that energy boost as if we are ready for action. Lucky there is no danger or threat on the yoga mat (mostly 😉) so the body will return to rest and digest state shortly after. If we stay into Fight or Flight for too long, our body starts to be depleted (read more here).
Back bends being a wonderful way of energising the body, it’s a great tool to get the energy flowing at the start of your the day so you can feel awakened and empowered. Another reason why Yoga is great in the morning (more benefits here!). Naturally, you should limit back bend in the evening to let your body tap into your parasympathetic nervous system where your body rests, restores regenerates and repairs.
On top of being exhilarating, chest openers also strengthen the back muscles and help correcting slouching posture, contributing to build a healthy back.
How to safely open your chest
Always warm-up the spine before. Sun salutations and cat cow are great to get the spine moving gently.
Use your breathe to prep and expand for back bends. It helps relaxing the body to find the position that works for you on the day you practice. And it’s a different one everyday, and this is okay. We are not machines after all.
As it is very easy to collapse in your lower back, you should be mindful of engaging the front of your body to compensate.
Always counter balance with a cool down but without rushing into the counter pose as this can make you feel dizzy (disc herniation crew, no forward fall for you – more info on your adjustments here).
Always include back and leg stretches to avoid tightness building up. Because bending the back engages posterior lines of the muscle of the body. If we don’t counterbalance it with back and leg stretches, we might feel quite tight the next day. Hamstring stretches are even more crucial, as we shorten them during back bend.
Strong backbends can sometimes release stored emotions: frustration, fear, anger, sadness as well as joy and love, so it’s not unusual to feel some of this again as it works through your body. Either way it’s best to release those emotions out of your body.
Please avoid deep back bend:
If you have high blood pressure: it can create additional pressure on your heart.
You suffer from a condition affecting the back of the spine as this will bring additional pressure.
Who’s ready for a shot of espresso? Without caffeine and all its side effects though :)
