(Literally & Figuratively…) Tips & Practices for Yoga Backbends
Backbends are particularly lovely during the holiday season because they simultaneously create a steady spine while opening the physical and energetic heart space – similar to the quote coined by Roshi Joan Halifax and Brené Brown:
“Strong back, soft front, wild heart.”
*Intentional pause to reread that quote and consider what it means to you 🙂
To paraphrase: Give from the heart and receive with gratitude without compromising your physical and mental health (i.e. balanced boundaries).
Sometimes “heart opening” can feel easy, natural, and expansive; other times it may take a little more exploration and commitment depending on your mood, environment, or the people around you (Ram Dass famously and lovingly said, “If you think you’re enlightened, go spend a week with your family.”)
Alignment Points
Backbends can be a deeply therapeutic and rejuvenating component of a yoga practice – and like twisting postures, they have the power to mobilize, stabilize, and energize when practiced with both mindful attention and playful curiosity.
To enhance your practice and enjoy the benefits of backbending poses, consider focusing on two essential alignment points that have been useful for me personally after years of dance-related excessive spine mobility:
1. Placement of the shoulder blades on the upper back. If the arms are by the sides, alignment cues that warrant similar results are to widen the collar bones, or move the shoulders back. This helps to open the chest without sacrificing spinal stability.
2. Steadiness of the outer hip muscles. Stabilizing the outer glute muscles places the femur nicely in the hip socket, helps to lift the belly toward the spine (think of long and tone versus contracted), and ensures the stability and mobility of the back via the pelvis.
*These alignment principles can apply to twists, too – see below.
When these areas are well-placed, the spine has a greater capacity to lift, stabilize, and mobilize without straining the shoulders, pelvis, or back – allowing for easeful breath flow and balanced strength and flexibility.
Backbend Benefits
When practiced mindfully, backbends offer a juicy blend of physical, mental, and energetic benefits:
- Improved Spinal Health. Spinal strength and stability can ultimately promote better posture – important for screen-heavy lifestyles and general longevity.
- Abdominal Support. These poses can support the digestive organs and the muscles around the abdomen by both toning and lengthening.
- Joint Stability. When areas like the outer hips, shoulder blades, and hamstrings are properly engaged or well-placed, it enhances mobility in the hips, psoas, shoulders, neck, and back.
- Increased Circulation and Breath. The opening of the chest and front of the body allows for better oxygen flow, resulting in overall mind-body vitality.
- Cultivating a better internal understanding of the back. It’s powerful to bolster a better comprehension of an area we can’t physically see with our own eyes.
- Physical and Emotional Heart Expansion. Notice how backbends can feel like a big bright light beaming from out of your chest.
- Energized Body and Mind. Expanding in this way can be incredibly rejuvenating, and might give you a nice energy boost to boot.
- Preparation for Inversions. Building foundational stability and mobility helps with inversions and backbending poses like urdhva dhanurasana / upward bow, which also partially inverts the body.
Start Here
If you’re new to backbends or are working with specific spinal sensitivities, start with accessible poses like:
- Bhujangasana / Cobra
- Salabhasana / Locust
- Urdhva mukha svanasana / Upward Facing Dog
- Ustrasana / Camel
I recommend consulting with an experienced yoga teacher or physical therapist if you’re pregnant, have sacroiliac or spinal disc issues, or are recovering from an injury.
Some gentle or restorative backbends – like modified ustrasana / camel, or supported supta baddha konasana / reclined bound angle – are suitable during pregnancy.
During your cycle, instead of intense backbends, practice standing poses that make space in the abdomen like trikonasana / triangle, ardha chandrasana / half moon, or supta padangusthasana II / reclining hand-to-big-toe pose on the back with a belt.
If backbends feel especially challenging due to grief, digestive discomfort, or fatigue, consider shorter holds, modifications, or alternative poses to soothe and restore.
If your back is suffering from physical or emotional stress, you can use other yoga asana postures for assistance and relief – try my 60 minute practice for back care.
Integrate & Practice
If you’re seeking dynamic backbending movement, enjoy this 22-minute virtual practice, and remember to modify if necessary.
Twists
Twisting postures also release and tone the spine and the abdomen, which can both prepare for and restore after practicing backbends.
Start with this short tutorial video for reference and a bit of guidance – whether before or after you practice backbends.
When you’re ready or are up for more of a challenge, have fun with this 28-minute virtual vinyasa twisting class.
*A personal curation of yoga and mindfulness tools, kitchen staples, ecological home goods, and more are on my Amazon storefront (I receive a small commission).
Let me know of any questions, or if you need personal modifications.
Enjoy your exploration backbending – it can be so much fun to take care of ourselves!
How do you open up your heart space and keep a strong, steady backbone?
Take good care,
S
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