Best Backward Bending Asanas for Strength and Flexibility

To grasp how yoga backbends work, it helps to have an understanding of the anatomy of the spine: There are 33 vertebrae, each stacked above the other like a string of dominoes, joined to one another by jointed sites known as facets. Between the vertebrae are spongy discs that act as the joints. The middle is occupied by the spinal cord of nerves that runs down the centre. 

The joints enable your back to bend forward and backwards. Forward bending, rounded spine is called flexion; when the spine is bent backwards, and there is an arch, it is called extension. In yoga, a "backbend" is any posture in which the spine is extended, whether seated, standing, lying, or inverted. Back-bending asanas help improve spinal flexibility.

Best Back Bending Postures

While yoga backbends are beneficial in preventing back pain, it is advised that people who suffer from chronic pain consult a doctor to determine the condition of their spine, as certain types of backbends may not be suitable for those with chronic back pain. Backbend asanas can strengthen the back muscles.

1. Cobra Pose (Bhujangasana)

Cobra is a prone backbend – lifting the chest off the mat with the back muscles and using the arm support strength to lift and open the heart and strengthen the spine. This posture can be changed to the Low Cobra posture, elbows are "deep", chest is lower to the mat.

• Elbows on the floor with legs straight and feet shoulder-width apart on the floor as the face is flat.

• Rest hands flat on the ground next to the shoulders; push into the hands to raise head and chest off the ground.

• Raise arms upward and forward, but not locked. Minimize upper back muscle tension and don't let your pelvis off the ground. 

• Count to 3-5, then breathe out.

2. Cat & Cow Pose (Marjaryasana bitilasana)

Cat Cow is a dynamic flow through the bend and stretch of the spine to warm and mobilise it, and gently develop the sensation of a backbend. To add more cushioning, fold the blanket under your knees. Back asanas support better posture and balance.

• Begin in the cat's position: hands under shoulders, knees under hips.

• To come into Cow Pose: Inhale, arch spine, drop belly, lift chest and tailbone.

• Exhale, round spine, tuck in chin, and pull belly towards spine into Cat Pose. 

• Breathe in and out through the nose for 5 - 8 breaths, keeping your movement in line with your breath.

3. Low Cobra pose (Ardha Bhujangasana)

Low Cobra (also known as baby cobra) is a very soft back bend which engages the lower back muscles and promotes awareness and strength in the spine. Alternatively, this pose can be adapted even more, keeping the forehead on the mat and only a slight lift of the chest. The bending pose helps open the chest and shoulders.

• Face down on the floor with legs straight and feet hip width, with the tops of the feet on the floor.

• Rest your hands on the ground in front of your shoulders. With very light weight in your hands, squeeze your shoulder blades back and down to raise your chest about an inch or two from the floor.

• Elbows close and in the direction of your sides, neck long, pelvis and lower ribs grounded to the floor. Hold for 3-5 breaths.

Related Post:- What is Bhujangasana or Cobra Pose?

4. Bow Pose (Dhanurasana)

Bow Pose is a deep backbend on the belly as you grab your ankles with your hands to look “bowed.” This stretch lengthens the front of your body while strengthening the back. Can be changed with the Single Bow Pose or by placing a strap around the ankles. Backwards-bending asanas increase body flexibility naturally.

• Face down on the ground with your hands right next to your body, palms up.

• Bend legs and bring heels to buttocks, and grab outside of ankles.

• Raise chest and thighs off the ground while kicking feet with hands. Gaze forward. Maintain the position for 3 – 5 breaths.

5. Sphinx pose (Salamba Bhujangasana)

It is an easy forearm backbend with only a light stretch to the lower spine, which most practitioners can do, says Shayla. Salamba Bhujangasana can also be done with a folded blanket under your elbows or lower ribs for greater comfort.

• Face down on the floor with legs together and straight behind you, the top of the feet on the floor.

• Place forearms one on top of the other with elbows under shoulders.

• Gently contract the chest and pull the shoulders down and back. Pause and hold breath for 3-5 breaths.

The Advantages of some of the Backwards Bending yoga postures

Let's see the multiple benefits of the backwards-bending pose 

• The backward bending asanas stretch the abdominal muscles and tone and strengthen the muscles controlling the spine.

• The nerves of the spine that are located between the adjacent vertebrae are released. This has positive effects on the rest of the body as these nerves lighten up the other nerves, organs and muscles of the body.

• Asana practice of forward and backward bending in balance can rectify all the postural defects and neuro-muscular imbalance of the vertebral column.

Diseased blood is likely to settle in the back region, where blood flow is limited because it has continually been kept upright for a long time. These asanas are beneficial in circulating, purifying and enriching the blood in this area. Backward bend asanas induce negative pressure in the abdominal and pelvic area, thus facilitating the toning of all the neuro-circulatory organs. Bending asanas promotes strength and mobility.

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Conclusion

Backwards bending asanas, or back-bend yoga poses, are a crucial element in a well-rounded yoga routine. The postures will help to increase the flexibility in the back, stabilize the back muscles, expand the chest and allow good posture. Regular practice of backward bending poses can also boost energy, helping the breathing capacity and neutralising the effect of spending much time sitting and maintaining a poor posture.

Anyone who has never tried a backbend or experienced it at some time will find it vital to take it slowly and correctly. The preparation of the body, developing core muscles and being mindful of one's tolerances can help to prevent tension and accidents. If done mindfully, backward bending asanas can add to the body strength, flexibility, confidence and overall wellness.