Yoga Backward-Bending Poses
Back Bends offer a counter stretch to forward bends, to balance the lengthening of the opposite set of muscles. Muscles in the front of the torso are lengthened
Cobra –
Bhujangasana
Benefits
Helps in expanding the chest thus encouraging deep breathing. It works on the shoulders and corrects rounded shoulders.
As a lot of pressure is on the lower back, the lower abdominal muscles are also toned and strengthened.
The nerves along the spinal column are toned and blood circulation is improved.
Improves overall back and neck while keeping the spine supple and healthy.
Excess fat deposits around the buttocks, hips, neck, chest, arms, etc., are burned thus giving shape and tightness.
Upward Facing Dog –
Urdhva Mukha Svanasana
Benefits
Stronger arms, shoulders, wrists and spine.
More flexibility in the chest, arms and thighs.
More flexibility and strength in the back.
Firmer buttocks.
Locust -
Salabhasana
Benefits
The most important benefit is this pose stimulates the parasympathetic nerves in the lower spinal region and blood circulation.
Removes the pressure on the sciatic nerve and gives relief from the backache and slipped disc if the case is not severe.
Removes the stiffness around the lower back, legs and neck.
Toning the muscles at the hips and buttocks.
As the pressure is on the abdominal area, digestion is improved and the internal organs are helped in doing their functions properly thus balancing the body from within.
Bridge -
Setubandha Sarvangasana
Benefits
The spine is bent backwards and this movement with correct stretching helps in easing back muscles and thus strengthening it
The neck too here is put to work, thus removing the irritating strain around the neck and correcting the posture of the neck
The shoulders play a good role while at this pose , thus bringing out a strong shoulder along with correcting a sagging shoulder
Strengthens the legs, thus making strong muscles around the thighs and calves and works as wonders for an athlete
The flow of blood in this pose at the feet, thighs and legs brings comfort for an athlete
The knees too become strong here as there is opening of the muscles around the knee during the pose
Bow –
Dhanurasana
Benefits
The muscles around the spinal cord and the neck are strengthened
The alignment of the spine is corrected
The chest and shoulder muscles are put to work thus making them strong and removing any sagging shoulders
The muscles around the hamstrings, calves and legs are also stretched thus making them strong and toning them
Brings in a lot of benefit for athletes
Brings in a lot of flexibility in the back
Upward-Facing Bow -
Urdhva Dhanurasana
Benefits
The entire body gets its stretch in this pose so the muscles which are given maximum stretch and are toned are the shoulders, arms, wrists, legs, chest, entire spine and the muscles around, cervical and neck, facial muscles, abdominal muscles and thighs.
The entire body weight is balanced on the wrists and feet, but the art of balancing the weight evenly comes with repeated practice and with awareness of the breath.
Crescent Low Lunge -
Backbend
Benefits
It activates your leg muscles, stretches your hips, opens your chest, and challenges your balance
Half Pigeon -
Ardha Kapotasana
Benefits
In this simple Pigeon Pose the piriformis muscles are stretched slowly
This slow stretching of these muscles, which are situated the beneath the gluteal muscles (which are the buttocks), plays a great role in building the flexibility of the hips
As the spine gets a slight bend backwards from the base to the neck and head, the flow of prana becomes smooth opening all blockages with a stretch of the muscles around the spine, which further help in stimulating the entire nervous system
Mermaid
Benefits
Open the hips as it lengthens the back into a gorgeous arch
Lower back
Middle back
Feet and ankles
Hamstrings.
Chest
- Hips
- Pelvic
- Psoas
- Quadriceps
Fish -
Matsyasana
Benefits
Opens and stretches the neck muscles and shoulders
Helps in opening the chest and corrects round shoulders too
Provides relief from respiratory disorders by encouraging deep breathing, hence Fish Pose (Matsyasana) increases lung capacity to a great extent
Provides a great way to strengthen the back muscles with the formation of the arch
Eases tensions at the neck and shoulders
Incline Plank -
Purvottanasana
Benefits
The muscles of the back, legs and shoulders are stretched during this asana
The spine becomes more supple
The stretching of the spine improves the functioning of the parasympathetic nervous system
The wrists become stronger and more supple at the same time
The ankles become more supple and stronger too
It improves the sense of balance
The abdominal muscles are stretched and the organs in the region massaged
Reverse Table Top-
Ardha Purvottanasana
Benefits
Opens the chest and tones the low back to stimulate the respiratory and endocrine systems
Builds arm, leg and core body strength
Camel –
Ustrasana
Benefits
Works like magic on the entire spine, giving it the tightness required through the stretch
Stretches the shoulders and gives them shape and makes them strong
Opens the chest and tones the muscles around it thus improving the respiration
Strengthens the thighs and the knees
Improves flexibility around the spine and hips
Opens up the hips, thus making them strong to give support to the spine
Expands the abdominal region, improves digestion and elimination
Standing Backbend – Anuvittasana
Benefits
Improves the flexibility of the hips and lower back (spine), toning and flexibility of these muscles
Wonderful heart-opening pose
Helps to release tension, especially in the neck and shoulders
Helps to open up the respiratory system for deeper, fuller breath
Fantastic preparatory pose for any deep backbend like Wheel, Bow or Camel
One-Legged Upward Bow -
Eka Pada Urdhva Dhanurasana
Benefits
Same as the upward bow pose with a fantastic boost of energy in the body
Improve balance with strength
Require focus in the mind and confidence