Backbends in yoga are a type of posture that might look, or even sound, really intimidating. But these are actually poses that feel amazing when done with the correct activations, engagements, and openings.
The reason backbends feel so good is that these are poses that help to expand the front body, while compressing the back muscles. Because we spend most of our days sitting, and likely even hunching thanks to computer life, we really need to focus on opening the chest when we can.
Plus, the compression of the back muscles helps to build strength in the back body, which can assist in creating better posture and alignment both on and off of the yoga mat. These are just a few of the many benefits of backbends.
While beginners in the yoga practice might still feel intimidated by backbends, just know that in addition to battling tech neck, and building better posture, these shapes also help to strengthen the core and glutes, as well.
Yoga backbends will also open the hip flexors and quadriceps, which tend to tighten up throughout a long day of sitting. What’s not to love with these shapes, right?
Today I’m sharing a guide to help you get started with backbend yoga poses so that you’re able to perform them as safely and seamlessly as possible all on your own. I’ll share 12 backbend poses for all levels so that you can build your way up!
To learn more on how backbends work as heart openers, check out this post HERE.
Backbend Yoga Pose Guide
Before you attempt any of the below poses, make sure that you allow time for a warm up as needed. Remember, big backbends usually come at the end of a full length yoga practice. Because oftentimes we need that full hour to warm up.
Backbends are full body experiences, meaning the entire body is working in order to backbend safely. Feel free to try any class from my No Time For Yoga series for a quick warm up.
Or, try my free yoga class to get you ready for these yummy backbend yoga poses.
Cow Pose
Step 1:
Start in Table Top with your hands as wide as your shoulders, and your knees at hip width distance.
Step 2:
Inhale, Cow Pose by lifting your tailbone and gaze high
Step 3:
Keep breathing here, and try to accentuate the arch of your spine while keeping the face soft.
Puppy Pose
Step 1:
Start in Table Top on your hands and knees, and take an inhale to remind length through your spine.
Step 2:
Exhale, Puppy Pose by walking your hands forward to lower your chest to the ground while you keep your hips lifted over your knees. Rest your forehead or your chin down at the bottom of the breath.
Step 3:
Keep breathing while you work on spiraling your inner thighs out and back behind you to deepen the sensation in your back body.
Low Cobra
Step 1:
Start lying flat on your belly, with your toes untucked, and your palms facing down under your shoulders.
Step 2:
Inhale, Low Cobra by continuing to press into the tops of your feet to lift your head and chest off of the ground.
Step 3:
Keep breathing here, while you work on sending the weight to the outer edge of your feet to lengthen your tailbone back between your heels.
High Cobra
Step 1:
Start lying flat on your belly with your feet separated wider than your hips behind you. And your fingertips pressing to the outer edges of your mat just in front of your shoulders.
Step 2:
Inhale, High Cobra by pressing into your feet and hands to lift your head, chest, and belly off of the mat into a full arch.
Step 3:
Keep breathing here as you work on pulling your heart through your shoulders. And spiking the weight into your pubic bone to keep the low back long.
Upward Facing Dog
Step 1:
Start lying on your belly with your feet as wide as your hips, and your flat palms pressed under your shoulders.
Step 2:
Inhale, Upward Facing Dog by pressing into your hands and feet to left your head, chest, belly, and knees off of the mat and creating an arch in the spine.
Step 3:
Keep breathing here, work on activating your legs as you lift your hips off the mat by squeezing your glutes to take any tension out of the low back.
Low Lunge With Cactus Arms
Step 1:
Start in low lunge with your back knee grounded. Your front knee aligned over your front ankle with your arms straight and lifted overhead. Take an inhale.
Step 2:
Exhale, Cactus Low Lunge by bending your elbows out to the sides and lifting the heart skyward, as you sink your hips forward and through.
Step 3:
Keep breathing as you make sure to track your front knee to midline, rather than letting it spill out to the side.
Tiger Pose
Step 1:
Start in Table Top on your hands and knees, then take an inhale to extend your right leg back, and left arm forward.
Step 2:
Exhale, Tiger Pose by reaching back with your left hand to grab your outer right ankle.
Step 3:
Stay here, or use the inhale to kick your right heel away from your hips to deepen your backbend. Try to avoid pulling your foot with your hand, and work on kicking your foot up, instead.
Camel Pose
Step 1:
Start in a tall kneel with your knees under your hips, and your toes tucked behind you with your hands on your low back. Take an inhale here to lift your heart skyward, and lengthen your spine.
Step 2:
Exhale, Camel Pose by keeping the lift of your chest while you squeeze your glutes and send your hips forward with a slight press of your hands. Keep the chin tucked.
Step 3:
Keep breathing, with the option to look back behind you and grab your heels with your hands to deepen the backbend.
Bow Pose
Step 1:
Start lying flat on your belly with your knees bent so that your heels come to your glutes, as you reach back to grab our outer ankles with your hands.
Step 2:
Inhale, Bow Pose by kicking your heels high to lift your thighs and chest off of the ground, rocking onto the soft part of your belly.
Step 3:
Keep breathing, working on kicking through the heels to open more in the chest, rather than pulling the feet skyward with the hands.
Wheel Pose
Step 1:
Start lying flat on your back, bending your knees so that your heels walk towards your glutes until your fingertips can graze them. Then place your hands by your ears with the fingers pointing down towards your shoulders, and your elbows pointing up.
Step 2:
Inhale to the crown of your head first by pressing deeply into your feet and hands to lift your hips and rest on the crown of your head. Stay for the exhale and ground into your feet and hands.
Step 3:
Inhale, Wheel Pose by continuing to press down to lift up with the hips and chest. Keep breathing here as you squeeze your glutes, and work your arms towards straight.
Fish Pose
Step 1:
Start lying flat on your back with your hands slid under your bum with your palms facing down. Make sure your elbows are underneath your low back, as well.
Step 2:
Inhale, Fish Pose by pressing deeply into your forearms to lift the chest skyward as you simultaneously look back behind you and rest on the crown of your head.
Step 3:
Keep breathing here working on lifting from the sternum, and driving down through the forearms and bum to stabilize from the core.
King Pigeon
Step 1:
Start in Half Pigeon Pose with the right knee bent in front of you, and your left leg extended behind you, making a figure 7 with your legs.
Step 2:
Inhale to lift your arms overhead as you start to bend your back knee to draw your heel towards your hips with your hands.
Step 3:
Exhale, King Pigeon by binding the left foot with the left hand in an overhand grip, and slinging your left elbow skyward. Stay here, or place your right hand on your left forearm.
Step 4:
Keep breathing, option to walk your right hand down your forearm to search for your left foot. Eventually both elbows will point skyward as you look up and back for your left foot with your eyes.
Have you fallen in love with yoga backbends yet? I can’t wait to hear how it went as you tried out these backbend poses.
Share your experience in the comments below!
xx ,
K