Yoga Backends: Tips, Poses and Benefits

Backbends are essential to a balanced yoga practice since they build flexibility and strength.

Suppose you’re starting your yoga journey or would like to incorporate yoga backbends into your routine. Start by learning some easy backbends. 

Gradually and with care, you can progress into more challenging backbends. It’s also OK to keep focusing on backbends for those who are just beginning. Keep reading!

Cow Pose

The Cat-Cow is an old-fashioned yoga routine to stretch your back muscles and shoulders, but you could also perform Cow Pose independently.

How can it be accomplished:

  1. Start at the tabletop by placing your hands on your shoulders and knees on your hips.
  2. Put your fingers and palms on the floor while maintaining a neutral spine.
  3. Inhale and move your chest to the ceiling. Then, lower your belly towards the mat. It is essential to lift your head to gaze straight ahead.
  4. Exhale, returning to the tabletop place.

Bow Pose (Dhanurasana)

This pose mimics a backbend without stressing your shoulder or leg joints. Plus, it’s less intimidating. 

Sit with your stomach propped up, bend your knees, and reach behind you to grab your ankles. Lift your body off the ground by holding onto your ankles.

Tips: the more you pull in different directions and the further you pull, the more space you’ll have between you and the floor. 

Be aware of your neck and keep lifting your head upwards, making sure the neck’s back remains straight. It can also be great for massages to the internal organs.

Sphinx Pose (Salamba Bhujangasana)

This gentle backbend increases the length and strengthens your spine, increasing flexibility and flexibility. 

Sphinx Pose is a stretch for your shoulders, allows an opening to your chest, and supports the abdominal muscles.

The nature of passive in this posture allows you to concentrate on alignment and activation of muscles that can be challenging in advanced poses.

The arm position preps you for poses like Cobra (Bhujangasana), Low Plank (Chaturanga Dandasana), and High Plank (Utthita Chaturanga Dandasana).

The supported position of the Sphinx Pose reduces the pressure on your spine, which allows you to stay in the pose for longer. 

It will enable you to stretch and strengthen the spine before going on to more advanced backbends.

Purvottanasana (Upward Plank Pose)

  • Put your legs out in front of you while sitting on your mat. 
  • With your fingertips facing forward, place your hands just slightly behind your hips. 
  • As you breathe in, lift your back toward the ceiling and squeeze your hands together. Straighten your legs and then point your toes at the mat. 
  • If straightening your legs is not feasible, you can move your knees. Continue pressing your hands while firmly flexing your arms. 
  • You can look toward your stomach, or If your chest is sagging and you don’t have neck problems You can lower your head and gaze toward your back. 
  • Hold for 8 minutes. When you exhale, take a few breaths and gently lower your bottom. Take a few seconds to remain upright.

Upward-facing Dog Pose

An upward-facing dog is the most popular backbend because of its inclusion in sun salutations. 

It’s undoubtedly not something that goes unnoticed. Push up with your hands while pulling your shoulders downwards towards your ears. 

Press your feet tops to lift your lower back off of the mat.

Locust Pose

Do this exercise with an unrolled towel or blanket under your hips to remain comfortable while you work.

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Methods to get it done:

  1. Lying on your stomach, arms close to your sides, your palms facing the ground.
  2. Hold your arms straight in front of you while slowly lifting your head, chest, and arms.
  3. Get your legs off the ground by engaging your abs and glutes. (If you find this too complicated and not feeling it, do not do this exercise. )
  4. Maintain this position for thirty seconds.
  5. Let go of the posture and lower your head to the ground as you take long breaths.

Camel Pose (Ustrasana)

  • In a kneeling posture, while your back is straight across and down and your knees are separated by a few inches, reach behind to rest one finger on the lower back: block, heel, or the floor.
  • Stretch your head back and straighten your body with the other hand.
  • Keep this position for 3 to 5 breaths while allowing your entire front body to expand.
  • Relax the neck to ensure it’s not straining but with enough engagement to avoid hanging. It can be a challenging posture for a variety of reasons. 
  • So do it, and keep in mind to take a deep breath.

Bottom Line on Yoga Backbends

Yoga Backbends are an excellent method of building strength, flexibility, and mobility.

Begin with these basic backbends to gradually begin to build the routine. Be aware of your body and stay within your limitations.

In time, you’ll be able to advance to advanced or intermediate backbends or perform slow backbends. In either case, you’ll benefit from the advantages of these sweeping postures.

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