Our spinal columns are exceptionally strong, versatile, and a fundamental part of our body. Backbends utilize this strength and flexibility while opening up the heart. In this blog site we will check out the fundamentals, advantages, and variations of backbends.

The Basics

As with any pose in yoga, you’ll need to warm your body as much as backbends prior to having the ability to totally go into one. Our shoulders tend to slouch normally from hours at the computer system, smartphone use, driving, etc. Backbends help to reverse this slouching by restoring the shoulders and opening up the heart. Starting with something as simple as a slight bend in your back in Tadasana (mountain posture) can help your body adapt to the inward flex in your spine. It’s likewise vital to get your spinal column moving in all various directions prior to practicing a back bend. Cat cows, twists, and side bends can release your spine from hours of stiffness and warm your body up for any asana you exercise.

Backbends require a strong foundation – grounding your feet and/or hands and engaging your core throughout a backbend will help to keep you steady. Different positions can be exercised in order to reinforce your legs and core in preparation for the backbends that you opt to exercise:

  • Leg strengthening: Utkatasana(chair position), Anjaneyasana(crescent lunge), and Virabhadrasana (warrior I)
  • Core strengthening: Dolphin plank and Bakasana (crane position)

When exercising a backbend, bear in mind that the goal is for a good, long curve in the spine. In order to achieve this, elongate your neck for an even arch (and to stay clear of any neck straining).


There are numerous presents that utilize backbends. As pointed out earlier, It can begin as easy as bending your back in mountain posture. However it can also get as advanced as Kapotasana (king pigeon present). The more that you practice the various variations of backbend positions, the even more your body will adjust to them, allowing a larger bend in the back. It’s finest to begin simple and lead your method into more advanced poses to prevent any back injury.

To see a total list of backbends and more info on each pose visit this site.


The physical advantages of backbends are plentiful, strength is built up in your legs, arms and back muscles. Locations of the body that are often tense, like the shoulders, chest, and hip flexors are opened through backbends. Backbends also help to improve your posture and ease neck and pain in the back. Not only do backbends bring along physical benefits, but they also come with mental benefits. The physical act of opening the heart on the mat can assist to open up our heart on the planet as well. Taking part in a backbend takes nerve and mental openness. Experiencing this on the mat can encourage us to be more open and bold throughout the rest of our lives.

Ending your Backbend

With any backbend, it’s important that you reverse it and participate in a forward bend. It’s as basic as taking child’s posture or a forward fold after coming out of your backbend. By doing this, you’ll stay clear of any straining in your back and neck.

Challenge yourself and participate in backbends. Enjoying yourself progress from basic backbends to sophisticated backbends is an added benefit to the physical and mental benefits that you’ll receive.

‘Yoga is the fountain of youth. You are only as young as your spine is versatile’- Bob Harper.