Yoga backbend postures range in problem and design and could begin from a supine, prone, standing, hands and knees and even seated position. Ask your doctor about exercising backbends, particularly if you are recovering from any spine injury or condition. It’s appropriate to exercise lighter backbends, such as the Locust or Cobra, at the beginning of a yoga session, and much deeper variations, such as the Wheel, after warming up.


Different backbends utilize a little various muscles, however the concepts of all of them are similar. Practice backbends with length in the spine, preventing a crunching or tight experience in the lumbar spinal column or lower back. Breathing with challenging experiences is proper as long as you don’t feel sharp pain. Yoga teacher and massage therapist Kate Tremblay highlights the significance of utilizing resistance in backbends. During any backbend, yogis ought to try to breathe in as they raise and arch the chest, and breathe out as they attract the abdominal areas. It’s essential to counter backbends with opposite positions such as the Kid’s Pose or Seated Forward Bend.


The Sivananda Europe company, established by Swami Vishnudevananda, concentrates on creating healthy spines with yoga. With spine versatility and health, the body functions correctly. Anatomically, backbends enhance back versatility, posture and muscle strength. They also enhance abdominals. The Yoga Journal states backbends, such as the Bow Pose, provide healing impacts. These consist of decreasing fatigue, irregularity and menstrual discomfort. Lots of yogis practice backbends to open the chest physically and the heart emotionally.

Gentle Backbends

Yoga students don’t need to exercise backbends that imitate gymnast maneuvers to get the advantages. A gentle backbend such as the Bridge Pose provides students a sense of even more control in the pose due to the fact that their body gets firm support from the legs and shoulders. The Cobra Pose starts on the stomach and has a strong concentrate on boosting lower back muscles. In this position, students keep the whole body vulnerable, except for the chest, which they take off the floor by contracting lower back muscles. The hands remain palms down, alongside the chest.

Deep Backbends

Once your body is warm from either sun salutations– which are yoga warm-ups– or from other combinations of yoga poses, you can attempt deeper variations of backbends. Lots of instructors lead students into the Wheel Pose toward the end of a yoga course, for example. Students also enjoy the Dancer Pose, which is a standing backbend. From a standing position, yogis reach back for one ankle and press it into their hand. This urges length in the backbend from the quadricep to the chest and into the fingertips on the outstretched arm. Make sure to get direction from an experienced yoga trainer if you are unsure about how to enter and out of a backbending posture.


Many yoga instructors and students drift away or customize poses if they trigger discomfort, however this may not suffice of a care with regard to backbends and specific physical conditions. As an example, the Yoga Journal cautions that the Bow Pose, Wheel and other deep backbends are contraindicated for major back injuries. Remember that typically a posture that’s contraindicated for back injuries is generally the same for neck injuries. Opinions differ between yoga styles on practicing backbends during maternity. Whatever your condition, constantly ask your physician about exercising backbends when in doubt.