Backbends are a beneficial category of yoga poses that not only stretch, stimulate and strengthen the spine, but also open up the heart region. Help connect us to the Anahata Chakra, backbends can also help cultivate compassion, love and kindness on an emotional level, and help alleviate pain and stiffness on a physical level. Backbends also stretch out the core muscles, strengthen the abdominal region and correct poor posture. They relieve stress and relax the mind effectively. 

As beginners, it is critical to practice backbends slowly and with complete awareness. Start with simple, easy-to-practice poses that are not intense or intimidating and slowly work your way towards stronger backbends as strength and flexibility improves. To practice backbends safely, maintain presence of mind and awareness throughout your practice. 

7 Backbending Yoga Poses for Beginners 

Extended Puppy Pose

‍The puppy pose provides a deep stretch to the upper back as well as a backbend in the lower back. The posture relieves stiffness and tension from the back, relaxing and stretching the back muscles, while opening up the chest. 

How to practice Extended Puppy Pose

• Come in the table-top position with your hands under your shoulders and knees under your hips. 
• Extend your arms a couple of inches forward and bring your head to the mat.
• Stretch your upper body as much as you can and relax by breathing gently.

Camel Pose

The camel pose is slightly challenging for absolute beginners, but can be practiced gently and with modifications if needed. The lower back receives a backbend, opening up the heart center. One must always engage the core and remember to breathe deeply in the camel pose. 

How to practice Camel Pose

• Kneel on the mat and place your hands on the hips.
• Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling. Keep the knees hip width apart. 
• As you inhale, gently lengthen the spine and bring the pelvis in line with the thighs. 
• Now slowly, arch your back and bend backwards. Now place the right hand on the right heel and as you exhale, drop your head back, circle the left hand from forward, up and back to the left heel. 
• Gently drop your neck. Do not strain it. You can also keep it in a neutral position. 
• Your toes can either be tucked or softened based on your flexibility. 
• Stay here for a few deep, slow breaths.

Sphinx Pose

‍A mild backbend, the sphinx pose provides a gentle stretch to the lower back. It’s perfect to start with, as an asana practice and as a warm-up to more intense backbends. 

How to practice Sphinx Pose

• Lie on your stomach with legs straight.
• Come up on your elbows and place your chin on your palms. This will raise your upper body just a little bit, giving you a gentle backbend. 
• Stay here and keep breathing for a few minutes.

Locust Pose

The locust pose is also a beginner-friendly backbend that gives a stretch to the lower back and prepares the back for deeper backbends. Start with the beginner version under the guidance of a teacher and slowly work towards a deeper stretch. 

How to practice Locust Pose

• Lie down on the stomach. Keep the forehead on the ground and arms stretched back, beside the thighs
• Breathing in, lift up both legs, hands, chest and head off the ground. Keep the legs straight and do not twist the hip.
• Hold and keep breathing. Make sure you look straight, keeping the neck long. 
• Hold the asana with your core muscles, and keep the thighs engaged. 

Cobra Pose

Slightly deeper than the sphinx pose, cobra pose is an effective backbend to strengthen the spine. Cobra pose stimulates the spinal nerves, improves blood circulation and stretches the spine. The abdominal muscles and core also get stronger. 

How to practice Cobra Pose

• Lie flat on the stomach with the legs straight, feet together and the soles of the feet facing upwards. 
• Place the palms of the hands flat on the floor, below and slightly to the side of the shoulders, with the fingers together and pointing forward.
• Position the arms so that the elbows point backward and are close to the sides of the body.
• Rest the forehead on the floor and close the eyes.
• Relax the whole body, especially the lower back. Now slowly raise the head.
• Straighten the elbows, using the back muscles first, then the arm muscles to raise the trunk further and arch the back.
• In the final position, the pubic bone remains in contact with the floor and the navel is raised a maximum of 3 mm. 
• The arms may or may not be straight; this will depend on the flexibility of the back.

Bow Pose

‍Before attempting the bow pose, practice the above poses. The bow pose requires more strength and flexibility of the back and core. Keep your awareness on the back, paying attention to any sensations. The bow pose also massages the abdominal organs, improving digestion and blood circulation to the internal organs. 

How to practice Bow Pose

• Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body.
• Bend the knees and bring the heels close to the buttocks. Grip the ankles with the hands.
• Keep the knees and thighs firmly on the floor and the arms straight throughout the practice.
• Place the chin on the floor.
• Tense the legs and lift the feet backward while raising the head and chest as high as possible from the floor without straining.
• Use the backward movement of the legs to assist the raising of the body, allowing the back muscles to remain passive. In the final position, the gaze is upwards without compressing the neck.

Bridge Pose

The bridge pose is good to practice before advanced backbends like the wheel pose. The bridge pose opens up the chest effectively, improving respiration and activating the Anahata Chakra. 

How to practice Bridge Pose

• Lie on the back, bend the knees and bring the heels closer to the buttocks. Keep the heels firmly on the mat. The feet should be hip width apart on the floor with the knees and ankles in a straight line. 
• Hold the ankles with your hands.
• Inhale and slowly lift the buttocks and hips up. Now lift the back and arch the back upward as you raise the lower, middle and upper back off the floor. 
• Now lift the chest as high as possible towards the chin without straining. Ensure that the feet and shoulders lie firmly on the ground. Keep the inner thighs and glutes active and engaged. The thighs should be parallel to each other. 
• Gently roll the shoulders and support your weight with the shoulders, arms and feet. 
• Stay here for a few deep breaths.

‍

Tips to Practice Backbends Safely 

• Ensure you warm-up your entire body before practicing backbends. A few rounds of Surya Namaskars are also beneficial. 
• Work on getting the right alignment in a backbend pose. It is extremely helpful in avoiding injuries and also when you try to do more challenging backbends. 
• Engage the core to protect your lower back and keep your awareness on the back. This will help to safely deepen backbends. 
• Practice counterposes after backbends. Do the child’s pose, seated forward bend, wind-relieving pose, etc. 
• Be gentle and respect your body. Do not rush into a pose or try something your body is not ready for. 

‍

As you practice your confidence, strength and flexibility will improve and you’ll find it easier to access backbends. Practice backbends LIVE on Shvasa with an experienced teacher to progress safely.