STANDING BACKBEND (ANUVITTASANA)

I love backbends, they are a great part of my daily practice and not a single practice day goes by without me doing the Standing Backbend Pose. If done properly, this pose can effectively stretch the entire front body, back, and legs. it can improve your posture by increasing spine alignment and mobility, but always remember to warm up properly and balance your backbend with a counterpose.

WARM UP POSES

• Cat/Cow Pose

• Cobra Pose

• Child Pose

• Upward Dog

• Downward Dog

• Bridge Pose

• Seated Forward Fold

• Camel Pose

• Child Pose

• Happy Baby Pose

TO ENTER THIS POSE:

• Stand in mountain pose with your legs and feet together, pressing the feet firmly against the floor and distribute your weight evenly to both feet for a stable base

• As you Inhale, extend your arms above with your palms together, Straighten the spine, pull the knee caps up while squeezing the thighs and butt.

• Exhale and gently bend backwards while pushing the hips forward. lift up your chest and rest your gaze on the ceiling above you.

• Stay here and breathe in deeply for about 15 seconds (you can increase the time and deepen the bend as you gain more experience in the pose, please do not rush.). Try not to collapse or sink all of your weight into your lower back, rather focus on extending the upper body.

• Exhale bring your hands down and relax (your neck and head should be last to come up).

MODIFICATIONS

To lessen Backbend:

Option 1: Rather than extending your hands above you, clasp them together behind your back with the fingertips pointing towards the floor then Lift and extend the chest.

Option 2: Place the hands on the lower back with the fingers pointing downwards to assist the backbend.

Option 3: Place the palms together in front of the heart center (think prayer pose).

To deepen Backbend:

Inhale to lengthen the spine, then exhale and walk the hands down to touch the back of the legs.

CONTRAINDICATIONS

People with chronic or recent injury to the hips, shoulders or neck should avoid.

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