Do I need to be flexible to practise backbends?

We all have a certain amount of flexibility and the key is to listen to the body, stay within the physical limits available to you on any given day, embrace the challenge to explore and be patient with yourself

Which backbends are best for beginners?

Bridge posture is a good start. Standing backbends would be Warrior I and also Chair Pose. However, I also use blocks and belts in the warm up that help students to open the chest, shoulders and front of the body.

In a backbend, am I trying to go deeper or to move better?

In a backbend, you should be able to move comfortably and keep breathing. There should be no pain in the lower back and in particular no crunching of the cervical vertebras.

Bend, Breathe and Glow – The benefits of backbends

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Feeling the weight of the world on your shoulders?

Hunching over the computer whilst working? and feeling the shoulders tightening when you are stressed?

Finding yourself slouching on the sofa whilst watching TV?

Weaving backbends into the Yoga practice can benefit both the body and mind. This week and over the next couple of weeks, I am offering students the opportunity to explore backbends and - between the rolling of the eyes and sighs (!), yes, that is the reaction by some 😄- hopefully feel the benefits.

So, what are the benefits of backbends in yoga?

When practised safely and progressively, backbends:

Improve spinal mobility, by encouraging movement through the spine
Open the chest and shoulders which can feel especially beneficial after prolonged sitting
Strengthen the back and core helping build stability and body awareness
Stretch the front of the hips
Encourage better posture by strengthening the muscles that support the spine and opening the chest
Promote mindful breathing and controlled breathing that encourages concentration and relaxation
Build confidence and resilience, as students work thought more challenging postures that require patience and gradual progression
Cultivate focus, confidence, and a willingness to work through challenges.
Increase energy and alertness that can leave students stimulated and uplifted

Warming up the spine, shoulders, hips, and legs first, engaging the core and legs, and working within a comfortable range is a must to prepare the body for backbends, like Natarajasana (the Dancers’ pose) or Ustrasana (Camel).

A backbend should be a controlled movement through the whole body with the breath – the aim is to lift and open the chest rather than forcing the lower back into an excessive extension and if a posture causes sharp pain, numbness, or discomfort, students need to come out of the posture and rest.

Backbends can be easily adapted for Chair Yoga as well as Gentle Yoga, so as to make them accessible to students and allow them to experience the same benefits. Props such as belts, bolsters, blocks, fascia balls, even a wall, can be used to create more space in the chest and front of the body.

Frequently asked questions

Do I need to be flexible to practise backbends?: We all have a certain amount of flexibility and the key is to listen to the body, stay within the physical limits available to you on any given day, embrace the challenge to explore and be patient with yourself
Which backbends are best for beginners?: Bridge posture is a good start. Standing backbends would be Warrior I and also Chair Pose. However, I also use blocks and belts in the warm up that help students to open the chest, shoulders and front of the body.
In a backbend, am I trying to go deeper or to move better?: In a backbend, you should be able to move comfortably and keep breathing. There should be no pain in the lower back and in particular no crunching of the cervical vertebras.

R

Written by Ross

I'm a yoga and pilates instructor based in Surrey, helping people find balance through mindful movement. When I'm not teaching, you'll find me making jam or getting creative with photography and glasswork.

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