Since our focus this month is backbends, I want to share one simple tip that can make them feel so much better in your body and make sure you know what the intended effect is so that you can practice with more awareness.

First — let’s clear something up:

Backbends are not about cranking into your low back.

In fact, when all the movement goes there, that’s usually when poses feel uncomfortable or “pinchy.”

What we actually want is for the backbend to come more from the upper back — the thoracic spine — the area that tends to get tight from sitting, driving, texting, and computer work.

But in order for that to happen… we need support.

Before you lift into poses like Cobra, Bridge, or Upward Dog, think about gently engaging your core — almost like you’re stabilizing your pelvis or lightly bracing your midsection.

Not gripping.
Not sucking in.
It's like a muscular hug around your midline.

This prevents what we call “dumping” into the low back — where all the bend goes into one place instead of being shared throughout the spine.

Quick Anatomy Moment 🦴

Your spine isn’t meant to be straight — it has natural curves.

Your lower back already lives in a backbend. (see image below)
That curve is built in — and many people exaggerate the lumbar curve.

The part of the spine that actually needs the most help in backbends is the thoracic spine — your upper and mid-back — because that’s the area that rounds forward from daily life and posture.

So when we engage the core and stabilize the pelvis, we prevent over-bending into the low back…

…and create space for the upper back to open — which is what improves posture and makes backbends feel supportive instead of stressful.

I filmed a quick video for you that demonstrates this visually so you can see exactly what I mean and try it in your own practice 👇

Remember — backbends don’t have to be deep to be effective.

Small, supported, well-distributed movement is where the magic happens 💜

See you on the mat,
Samantha

P.S. A few things coming up at the studio 💜

• Costa Rica Retreat 2027: Early registration has opened to the waitlist and it's already 50% full! We have 3 Garden View Villas & 3 Ocean View villas left! 😲 If you missed getting on the waitlist, registration will open up on February 15th to everyone.

• Galentine’s Yoga with Erin: February 13th from 6–8 PM — a fun, feel-good evening celebrating female friendship. Register here.
Free for members | $50 for non-members.