After several days of the recent cold, wet weather, I've been feeling stiff and sore across my back, shoulders and neck. I'm still doing my usual daily yoga practise but somehow it doesn't feel quite so effective. So, this weekend I took stock of how I felt, and what was happening outside, and gave my yoga practise a make-over.

When it's cold and wet, we often spend less time outside and, consequently, more time sitting behind the wheel of a car or in front of a screen. Combine that with the natural ‘hunched forward’ posture of someone trying to keep the wind, rain and cold of their face and you’ve got a few tense muscles.

The antidote to all this is back bends. Having assessed my body (and mood – I just wasn’t feeling as light and bright as usual), I embarked on a balanced practise of backbeding, gently opening the front of the body, drawing back my shoulders, elongating my neck and breathing deeply into my chest and rib cage. It worked a treat. After just one 40 minute session I felt more open, blissfully relaxed and the discomfort in my upper back was greatly reduced. After three days of this new back bending routine, I noticed that my mood was brighter, I had more energy and the aching in my neck had completely gone. In a nutshell, back bending feels good! It’s also a heating, stimulating practise so it is ideal for cooler mornings, getting you warmed up, energised and switched on for the day ahead.

While students with back pain or injury should take professional advice before starting on a program of back bends, for many yoga practitioners, a simple back bending practise is a safe and effective way kick start your day. Here’s a great 20 minute back bending routine try in the mornings.

Dwi Pada Pitham (Dynamic desk pose)

Lie on your back with your arms by your sides, knees bent and feet flat on the floor hip width apart. As you inhale, press into your feet and slowly roll the hips, lower back, then mid and upper back up off the floor. Simultaneously raise the arms overhead until the backs of the hands touch the floor behind your head.

As you exhale, slowly roll down again, bringing the arms and back down to the floor into your starting position. Repeat 6 times.

Salabhasana (Locust pose)

Lie on your tummy with your arms by your sides and forehead touching the mat. Press our feet and thighs into the floor and reach your fingers down towards your toes. As you inhale, slowly and carefully lift your arms, legs (keeping them straight and lengthening back towards the wall behind you), head and chest. On the exhale, gently lower back down to the starting position. Repeat 4 times.

Chakravakasana (Child pose – cat pose)

Starting on all fours, inhale to tilt the tail up to the ceiling and look up with the head, creating a back bend through the spine. As you exhale, round though the upper back (arching like an angry cat), then sit your buttocks back to your heels and take your forehead to the floor, arms still outstretched in front of you. As you inhale return to the first position on all fours. Repeat 6 times.

Virabhadrasana 1 (Warrior Pose 1)

Stand on your mat with your feet together (Tadasana). Step your right leg back about 1.2m (around the length of one of your legs). Press the back heel into the mat firmly and do not lift it during the pose. As you inhale, bend your left knee, coming into a gentle lunge. At the same time raise your arms up overhead, reaching your fingers up towards the ceiling. As you exhale, straighten the front knee and bring your arms back down by your sides, returning to your starting position. Repeat 6 times on each side.

Repeat pose #3, Chakravakasana

Supported Supta Baddha Konasana (supported reclining cobblers pose)

Place a large bolster behind you and snuggle your lower back into it. Bring the soles of your feet together and let your knees drop out to the sides. Gently lower yourself back until your back is lying along the length of the bolster. Place a blanket under your head if this feels more comfortable. If this position bothers your lower back, simply raise the ‘head’ end of the bolster by placing blankets or cushions underneath it until the angel of the bolster feels comfortable on your back. Rest here for 3-5 minutes, breathing into your chest, belly and rib cage.

Gently sit up, draw your knees in and round your back as your take your forehead down towards your knees. Take a breath here, and then sit upright.

Close your eyes and take a moment to observe your breath, your body and your overall sense of wellbeing. Thank yourself for doing your yoga practise and enjoy your day!





is the founder of Adore Yoga, one of Sydney’s leading yoga schools. Yoga therapist, teacher trainer, mentor and mother, she’s passionate about building caring communities that do good and feel good. In 2012 she initiated the Pink Yoga project, dedicated to making therapeutic yoga and meditation freely available to women with cancer.

Nikola Ellis is the founder of Adore Yoga, one of Sydney’s leading yoga schools. Yoga therapist, teacher trainer, mentor and mother, she’s passionate about building caring communities that do good and feel good. In 2012 she initiated the Pink Yoga project, dedicated to making therapeutic yoga and meditation freely available to women with cancer.