Backbends are often referred to as heart openers. They open the chest or heart center and help us release held emotional energy. Opening the chest can be a vulnerable position. Aside from releasing emotions, these postures are rejuvenating and strengthening. They increase spinal flexibility and also stretch the upper back, shoulders and front groin. Follow up your backbends with cooling postures like gentle twists and forward bends to counteract and allow the spine to realign.
Cat and cow is a gentle back bend that is great for warming up the spine. This combination of two poses stretches the spine in both upward and downward motions (or forward and back, depending on your sight orientation.) Cat and cow increases spinal flexibility, helps with circulation and in opening the lower back and abdominal cavity.
Sanskrit: Bitilasana Marjaryasana
Drishti: forward or upward or at navel
Counterpose: child's pose
Cobra is a gentle back bend that opens the chest, shoulders and throat. It helps improve posture and increase spinal flexibility. It's also a great way to gently strengthen the lower back, shoulders and legs.
Sanskrit: Bhujangasana
Drishti: forward or upward
Counterpose: child's pose or lying on belly
Upward facing dog is a gentle back bend that activates the arms, shoulders and legs. This pose also strengthens the wrists, torso and glutes. Practicing this pose helps to energize the mind and improve focus.
Sanskrit: Urdhva Mukha Svanasana
Drishti: forward or upward
Counterpose: child's pose or downward facing dog
Locust lengthens the spine and opens the chest, shoulders and throat. It tones the core and strengthens the legs, glutes, shoulders and arms. This pose helps in energizing the mind, increasing flexibility and improving posture.
Sanskrit: Salabhasana
Drishti: forward or tip of nose
Counterpose: child's pose or lying on belly
Bow is an energizing backbend that stretches the ankles, calves, thighs and spine. It also opens the chest and throat.
Sanskrit: Dhanurasana
Drishti: forward, on floor, or under nose
Counterpose: child's pose, downward facing dog
Camel pose stretches the thighs, torso, shoulders, chest and neck. This pose gently opens the hips and also strengthens the legs, pelvis, and lower back. Some may find this pose vulnerable and uncomfortable at first but with practice, it can be a great anxiety and stress reliever.
Sanskrit: Ustrasana
Drishti: upward or closed
Counterpose: child's pose or standing forward fold
Fish opens the chest, throat and core while also stretching the hip flexors. Practicing fish pose improves posture and strengthens the upper back muscles, shoulders and neck.
Sanskrit: Matsyasana
Drishti: upward or closed
Counterpose: seated forward bend (paschimottanasana)
Bridge improves flexibility in the spine and shoulders. It opens the chest, neck and shoulders while strengthening the legs and glutes.
Sanskrit: Setu Bandha Sarvangasana
Drishti: upward or closed
Counterpose: knees-to-chest
Wheel is a deep backbend, one that challenges your flexibility and strength. This heart opener helps keep the spine strong and stretches the wrists, forearms shoulders and spine. Wheel opens the chest while also strengthening the legs, glutes, back, chest, shoulders and wrist. Warm up with more gentle back bends before attempting this pose.
Sanskrit: Urdhva Dhanurasana
Drishti: forward
Counterpose: uttanasana and knees-to-chest