Backbends are awesome moves that make your body strong, bendy, and full of zip. They open your front top, stretch your back, and even make you feel good!
But getting deeper into your backbends safely needs time, patience, and knowing the right moves.
In this blog, you’ll learn why backbends rock, how to warm up, and the best ways to go deeper without pain. Let’s kick this off!
What Are Backbends?
Backbends are moves where you curve your spine the other way. Your chest goes up, and your back makes an arch.
Some cool backbends you might know:
- Bridge Pose
- Wheel Pose
- Camel Pose
- Bow Pose
- Upward Facing Dog
- And even little ones like Cobra Pose count too!
You don’t have to be a pro or a yoga expert to give them a go. Anyone can have fun with backbends, just take it slow and steady.
Why Are Backbends Good for You?
Backbends are not only fun—they are also beneficial for your body and mind. Here are reasons why they are great:
1. Stronger Back and Muscles
Backbends stimulate and strengthen your back muscles, as well as shoulders and abdominals. A stronger back allows you to move through life with greater ease and with less risk of injury.
2. More Flexibility
Because backbends stretch the front of your body (chest, stomach and hips), you become more flexible and fluid through the continued practice.
3. Improved Posture
If you spend a lot of time in school or at work sitting, your back can become rounded and tight. Backbends open your chest and shoulders, allowing an upright position while sitting and standing.
4. More Energy
Backbends wake up your body! They leave you feeling stronger, zestful, and no doubt happier!
5. Relaxed Mind
Some backbends can be gently restorative and calming. They will help you unwind at the end of a long and busy day.
Safety First: How to Prepare for Backbends
Before trying deep backbends, it is important to warm up the body in the following way:
1. Warm up the spine
You can do some gentle movement like Cat-Cow stretches to warm up and to loosen the spine. Move your spine up and down to allow it to be flexible and warm.
2. Stretch shoulders
Shoulders are a big component of backbends. To loosen the shoulders, try performing arm circles, shoulder stretches, or other gentle shoulder movements.
3. Open the hips
Tight hips may also restrict your ability to go deep into backbends. Stretch the hips out a little with lunges or even in the Butterfly Pose (Baddha Konasana).
4. Strengthen your core
Having a strong core can help protect your lower back. Work on a few simple core exercises like planks, sit-ups, or any other core exercises.
5. Practice deep breathing
Breathing can help calm the body and relax the muscles. Try to practice deep breathing exercises so that you calm your mind and body before and during backbends.
Tips to Deepen Your Backbends Safely
Now that you are warm and ready, here are some smart tips to make your backbends deeper and safer:
1. Go Slow
Don’t rush into a deep backbend. Move slowly and fund the sensation of your body’s movement. Listen to your body with every incremental movement.
2. Use your legs
In many backbends, your legs are your base. Press your feet onto the ground firmly to take the pressure off your lower back.
3. Lift your chest
You want to think of lifting your chest up to the sky, and not simply bending your lower back, in a backbend. This protects your spine.
4. Engage your core
As with all poses, keep your tummy muscles engaged while preparing for the backbend. A strong core block supports your spine and creates a sense of control of the movement in the pose.
5. Shoulder opening
Tight shoulders can be a hindrance to moving deeper. Start to dedicate some extra time, every day, to stretching and opening your shoulders.
6. Props
Props support you, such as yoga blocks, straps or even a wall so you can practice more safely and hold the pose longer.
7. Work with a teacher
If you can, practice with a qualified yoga teacher, coach, or adult who can help you make small adjustments. Often, it is just a small adjustment that creates a big improvement.
Easy Backbend Exercises to Try
There are some easy backbend exercises you can perform daily:
1. Cobra Pose
- Lie on your stomach.
- Place your hands below your shoulders.
- Press onto your chest and lift your chest up.
- Maintain your elbows slightly bent.
- Look up and breathe!
Cobra Pose (Bhujangasana) strengthens the spine, opens the chest, and improves flexibility.
2. Bridge Pose
- Lie down on your back.
- Bend your knees and place your feet flat on the floor.
- Press into your feet and lift your hips.
- If you can, clasp your hands under your back.
- Breathe and hold for a few seconds.
3. Camel Pose
- Kneel on the floor.
- Put your hands on your lower back.
- Lift your chest and start to lean back.
- If you feel able to, you can reach your hands to your heels.
4. Upward-Facing Dog
- Begin with your stomach on the ground.
- Press through your palms to lift your torso and thighs off the ground.
- Keep your arms straight with your shoulders away from your ears.
Things to Avoid in Backbends
It’s also useful to know what not to do in backbends. Here are a few caveats:
Don’t force your body
Always work at your own pace. Forcing creates a high likelihood of injury.
Don’t forget to warm up
Cold muscles are rigid and can easily get hurt.
Don’t crunch your lower back
Think of lifting your chest. Use your legs and core stabilizers.
Don’t stop breathing
Continually breathing helps keep the muscles relaxed and happy.
How to Cool Down After Backbends
After doing backbends, it’s good to cool your body down.
Here are some simple cool-down poses:
- Child’s Pose: Sit back on your heels, extend your arms in front of your body, and put your forehead on the ground.
- Seated Forward Fold: Sit with your legs extended in front of you and reach forward for your toes.
- Happy Baby Pose: Lie on your back, grab your feet, and rock side to side.
Cooling down will help ease your spine and keep your body feeling good.
Final Thoughts
Backbends are fun and rewarding, but they should be practiced safely. Always warm up before you begin, go slowly, and listen to your body.
Add a little strength and flexibility each day. Using props and working with a teacher are great ways to go deeper into backbends safely, especially if you couple them with deep breathing exercises.
It is a journey, not a race! Use each little achievement as an opportunity to celebrate. With patience and practice, you will go deeper into your backbends and feel stronger, freer, and happier!
FAQs
1. How long on average will it take to develop my backbends?
Everyone is different, but with regular practice, you can expect to see small changes within a few weeks. Just remember, practice and patience are everything!
2. Do I need to have a lot of flexibility to use backbends?
No! You do not need to be a super flexible person to start backbending. There are simple backbends that you can practice as a beginner without a perfect range of motion – everyone should start somewhere and improve little by little.
3. What happens when I experience pain during a backbend?
If you feel pain, stop right there. You have to listen to your body. Then go on to a an easier pose, or warm up before any bends.
4. Can kids practice backbends?
Yes! Kids can practice backbends safely when they are given precautions of warming up first, taking their time, and having an adult or teacher nearby to help.
5. How often do I need to practice backbends?
You may practice backbends little by little every day, or a few days a week. Just remember to rest when your body feels tired.
Sources:
Cronkleton, E. (2023, May 30). Yoga backbends for beginners: How to get started and how to progress. Healthline.
Savage, J. (n.d.). All about backbends.
A beginner’s guide to the backbend and its benefits. (2024, October 21). PureGym.
