Yoga Poses forum: Backbends
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| Backbends Backbends in yoga practice are an important part of spine health. A strong healthy back promotes flexibility, posture, and muscle strength. Most backbends will aid in strengthening the abdomen and a variety of other health benefits can be found from: opening/stretching the chest/ribs for better lung capacity, meditatively opening the heart, to relieving constipation. Gentle backbends are sufficient to receive benefit but are also an important prerequisite to doing deeper back bends. Warming the entire body with asanas and flows are an important preparation to doing any backbend. With proper preparation the body will be more able to ease into the poses. It must be said that any backbend can lead to pain or injury if proper preparation does not take place. Also, backbends are not recommended for persons with neck or back injury. Click on a pose to go directly to it: Cobra Pose ** Upward Facing Dog ** Fish Pose ** Reversed Table Pose ** Camel Pose ** Chest Expander ** Pigeon Pose ** Cow Pose ** Bow Pose Please bring your comments and questions to this thread: Comments and Questions Thank you! |
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| Cobra Pose This pose opens/stretches the chest, makes the spine more flexible, massages the abdomen and when done with the arms stretched out above the head will strengthen the entire body. Lie on the floor, tops of feet flat on the floor, your face is down - forehead on floor. Place palms of hands on the floor on each side of your body pointing in the direction of the toes. Gently roll your shoulders towards your heads as if doing shoulder roll and then bring them up and back. Allow your upper back to gently lift and bend backward - bringing the chest off the floor. You should still be looking downward. In this position allow all of your body to relax into the floor - especially the stomach and pelvic area and continue to breath. When you inhale lengthen the spine, when you exhale allow the body to relax deeper into the backbend. Take a few breaths. You can stop here or go the next step and gently lift your head so you are looking forward. Take a few more breaths in this position. You can go further yet into the pose by moving your arms so they are stretched out above your head - and breath a few more times. When you are done lower your arms and place your hands under your head and relax completely for a few breaths. Do not be surprised if you find lifting your arms over your head more challenging then you imagined. Keep your backbend at a level that allows you to have your arms outstretched and yet be able to freely breath. With time and practice you will be more comfortable in this position. hint: If you are ready for more of a backbend lift your toes off the floor, keep them pointed and make an effort to keep the muscles of the legs and buttocks relaxed. Remaining relaxed will decrease the chance of muscles in your back tensing - tensing does not aid flexibility and can lead to injury.  |
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| Upward Facing Dog This backbend that will increase flexibility in your spine, strengthen your arms and wrists, and give you an abdominal massage. Lie facing downward on the floor, legs stretched back with tops of feet flat on the floor. Place your palms on the floor on each side of the mid-range of the ribcage. Your fingers should be spread out and pointed forward. Simultaneously inhale and straighten your arms pushing your chest upward and bringing the legs a few inches off the floor. Do a pelvis tilt with your hips to protect the low back. Look straight forward. Exhale and relax into the pose. Chest should be lifted high in this pose, collar bones pointed upward - with shoulders up, back, and relaxed down. Take few breaths in this pose. When you inhale lengthen from the legs through the spine to the top of the head. When you exhale relax into the pose. Listen to your body - is there pain? - ease off if there is. When finished relax down onto the floor. hint: This pose can be challenging and place too much strain on the wrists and overbend the lower back - leading to injury. If you are a beginner you may want to do this pose without lifting the legs off the floor. Build up your wrist and back strength before going into the full pose.  |
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| Fish Pose Fish Pose is a intermediate back bend. This pose will strengthen your upper back and neck, it will open your chest and stretch the rib area. Your body should be warmed up prior to this pose especially in the neck and shoulder area. As the spine becomes more flexible and strong Fish Pose will be more attainable. Cobra and/or Bridge are good warms ups for Fish Pose while Fish Pose is a good preparation for deeper backbends (Bow Pose, Camel Pose). Lie on your back. Place your arms by your sides with the palms down on the floor. Lift your buttocks up and slide your hands part way under so that they are under the hip and upper part of the buttocks area. Push yourself up onto your elbows firmly pushing the forearms into the floor and lifting the torso and head. Throughout the pose your elbows should remain under the body - not pointing outward. Take an inhale and lengthen your spine from the tail bone all the way up through the head. Exhale and allow the shoulders blades to relax back and towards each other (without pinching the spine) and push the chest gently upward. Take care not to stain the neck - keep lengthening it out of the shoulders up through the head - relax but do not allow the neck to hang backwards, bring the chin forward if you feel pressure on the back of your neck. As you become more comfortable with the pose you can stretch and relax more into it allowing the shoulders, back of the torso, and ultimately the head, to come closer to the floor. When this happens the angle of the upper arm in relation to the fore arm opens wider. When the back of your head makes contact with the floor it should only gently touch it; there should be little weight on the head. The weight of your body should be on your forearms and hips. Take 5 complete breaths in this pose.  |
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| Reversed Table Pose This backbend will stretch the shoulders, strengthen the arms, legs, stomach, and thighs. Start in a seated position with the feet flat on the floor - hip width apart - and the knees pulled up. Place your hands on the floor behind you just outside the hip area - fingers pointed toward the buttocks. Push your hips upward and push up the chest ribs and torso into a flat table position - do not lock your elbows. Keep your hips in pelvic tilt to protect the low back. Allow the neck to drop back in alignment with your spine - not hanging backwards. If this hurts or strains the neck bring the chin down toward the sternum to a point that is comfortable for you. Take 4 - 5 complete breaths in this pose. hint: this is a strenuous pose in the neck and shoulder area - you can lower the hips and allow more of a bend in the elbows before working into the full pose.  |
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| Camel Pose benefits: This pose benefits the body by stretching the front of the body: thighs, groin, stomach, and chest. It strengthens the muscles in the back. equipment: yoga mat, and you may use a chair or yoga blocks if you are not able to do the full pose. Use a yoga mat to keep the legs in place. Kneel with knees and legs a few inches apart and parallel to each other. Your thighs and the rest of your body should be at a right angle to the floor. Inhale and lengthen the spine upward. Exhale and push the chest upward and slightly back to create a small bend in your upper back. Reach your hands back and place them on your heels. Be gentle with your neck, your chin may point to the ceiling but if you feel pressure in your neck you should move your chin down toward the chest. Inhale and lengthen your spine. Exhale and relax backward into the bend. Hold the pose up to a minute. To come out of the pose bring your arms and hands in front of you and slowly ease forward. Sit back on your heels to rest your body for a few moments. hints: You can work your way into this pose by starting with a sturdy chair over your calves or feet (a folding chair will offer good support) to lean back and place your hands on. You can work deeper into the pose by placing hands on a yoga blocks that you place on both sides of your calves. If you are VERY flexible you can deepen this pose by placing your hands flat on the soles of your feet, or even deeper by placing your hands on the floor beyond your feet.  |
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| Chest Expander benefits: This pose tones the arms and back, improves posture, and stretches muscles in the chest and spine increasing flexibility. Stand in Mountain Pose with your feet hip-width apart. Inhale and raise your arms straight in front of you. Exhale and bring your arms behind you and clasp your hands at the top of the buttocks. Inhale and lift the chest. Lift your arms (arms are straight but do not lock the elbows) up from your buttocks to a point that is comfortable. Look upwards and slowly bend backward as far as is comfortable. Breath in this pose a few times and work to relax any muscles that are tense - but keep the legs and back strong. Inhale into an upright position. Continue to hold your hands behind you and exhale and bend forward until your torso is parallel with the floor. Breath a few times in this position relaxing any tense muscles. Inhale and move back into an upright position. hint: This pose is a good prerequisite for deeper back bends as it increases upper back flexibility.    The photos do not show chest expander from Mountain Pose. Chest Expander can be used as part of a sequence to move into other poses such as Pyramid Pose or Wide Angle Forward Bend. |
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| Pigeon Pose benefits: This pose is primarily a backbend but works many areas of the body. It will open the shoulders and chest, stretch the thighs, groin, and abdomen. Because of the potential to over stretch/bend the body in this pose I am labeling it as an advanced pose and it should only be done after the body has already been warmed up with other yoga poses - and only to a position that is comfortable. You can begin this pose from Table Pose or Downward Facing Dog. While propping yourself up with your arms - with both hands out in front of you on the floor - slide one of your legs out in front with the outer side of the ankle on the floor. Slowly slide your opposite leg backward, straightening the knee and keeping the knee facing downward to the floor. Lower the buttock on the side of your leg that is in front, towards the floor. The heel of your front foot should be centered with your belly button. Your torso and chest should be lifted up and straight forward. Gently ease your torso forward using your arms or elbows to prop yourself at a level that is comfortable to you. The goal is to lay down on your forward leg - without a curve (hump) in the back. Do not force this, gently move in the direction of the pose and hold where no pain or discomfort is felt. Breath a few times and relax into this position. Slowly bring the torso back up and attempt to bend the knee of the back leg so that the foot is in the air. Reach with the arm on the same side of the body for the foot or ankle - while using your opposite arm as a prop. You do not have to hold the leg - you can simply get use to bending the knee and if needed hold the pose with both arms in front to prop you. If you are ready to take the pose one step further hold the back foot with one hand and raise the opposite arm and hand into the air. Breath in each step of the pose and allow your body to relax into the pose. Take a long gentle inhale and feel your body lengthen. Take a slow exhale and allow your body to remain in the position but relax. If you are new to the pose and unable to "sit" on the floor you can either hold the pose briefly at the level you are able to hold it, or use a pillow(s) under the buttock of the front leg. hint: You should not do this pose if you have any injury associated with the spine (upper or lower). This pose can also put a lot of pressure on the knee and ankle because of their position in the pose.  |
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| All good poses. I have a little problem with the back bending poses... I think it stems from thigh and stomach muscle strength. The more I practice the stronger and more agile I become. Surprised? LOL! I'm thinking lately of the importance of keeping up with diet and exercise and yoga regimen during the holidays and vacation time from work and routine. I'm also having difficulty with that. I shall overcome! Thanks Maridell "There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle." --Albert Einstein ~ All Things Plants, SOUTHWEST GARDENING ~Cubits.org ENERGY & POWER |
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| Hi Susie, I hear you on the backbends! Some of my least favorite...er...most challenging poses are from the backbends and then the inversions. Both types of poses are far from the normal uses of our bodies...and it shows in tightness and lack of strength. But you are right...the more we use those limbs the more agile we become. Glad to hear that you can tell the difference as you continue your practice. Maridell |
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| Cow Pose This pose will strengthen the arms, stretch the stomach muscles and gently flex the spine. Get on your hands and knees for Table Pose - knees directly under the hips, hands directly under the shoulders, and the back is flat like a table. Then allow the spine to gently slope downwards, gently lift the chest and buttocks upwards. You can look forward in this pose but not up at the ceiling. Hold this pose and breath a few times. You can also move in and out of the pose a several times using your breath to relax. As you exhale allow the spine to gently relax downwards, as you inhale and come back into table pose allow the spine to lengthen. hint: This is a great warm up for the spine, especially when paired with Cat Stretch Pose.  |
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| Bow Pose benefits: This pose can be strenuous but will strengthen the arms, back, and legs. This is a good stretch for people with tight quads. It will also increase flexibility in the shoulders, spine, and hips. And, abdominal organs will get a massage. Lie face down on the floor. Bend your right knee and reach for the ankle (or top of foot) with your right hand. Bend the left knee and reach for your ankle with the left hand. If you are very limber instead of taking hold of one leg at a time: on an exhale bend both knees, bringing your heels as close as you can to your buttocks. Reach back with both hands and take hold of your ankles. You can hold this pose just like this if you want...no need to go further. As you exhale allow the stomach and pelvic area to relax onto the floor. Breath a few times in this position making sure to relax into the pose - allow tension to leave your shoulders and back as much as possible - and then relax back down to the floor. You can also do this just one leg at a time for a more gentle approach. If you prefer to go further into the pose: inhale and lift your heels upward and your thighs up off the floor. You can get more lift by pushing your feet into your hands. At the same time lift your shoulders and torso upward to a comfortable height. You can gaze downward or forward, but the neck should not be arched backward. As you exhale allow the stomach and pelvic area to relax onto the floor. Breath a few times in this position making sure to relax into the pose - allow tension to leave your shoulders and back as much as possible - and then relax back down to the floor.   hint: a less strenuous version of this pose is to do it one leg at a time while laying on the side. This also is a good stretch for persons with tight quads.  |
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