It can be intimidating to try backbends. There are many advanced variations of backbend yoga poses but it’s best to slowly work your way through them. Start with gentle poses and progress toward more difficult ones. Backbends are often referred to as heart openers because practicing them opens the space around your chest. Here are 6 easy backbends to try for beginners.
1. Sphinx
Sphinx is the perfect starting point for practicing backbends. While it may look very relaxing, the muscles in the legs, glutes and arms are actually active. Sphinx gently stretches the spine with a lot of support from the ground to hold your body weight. Keep the tops of the shoulders away from the ears as you gaze forward and up to open the chest and bend the spine.
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2. Upward facing dog
This chest opener is a classic yoga pose that’s an integral part of the sun salutations. It’s energizing and not only does it strengthen the back but it also tones the arms and core. Remember to look upward, press down on the ground with both palms and tops of the feet while keeping the shoulders away from the ears.
Read the guide: How to Do Upward Facing Dog
3. Bridge
Bridge is a fun and gentle heart opener. It’s one of the must-try easy backbends for beginners. It also strengthens the glutes and legs. If you want to make it a cooling pose, relax in bridge by placing a block underneath the lower back for support. To make it more challenging, try lifting the heels and balancing on your tip toes.
Read the guide: How to Do Bridge
4. Bow
This pose stretches the entire front side of the body. It also stretches the ankles, thighs, throat, shoulders and deep hip flexors. Use straps to increase your reach if you can’t touch the ankles with your hands just yet.
Read the guide: How to Do Bow
5. Puppy
As with many poses, puppy has many variations. Here the chest is lowered to the ground causing a deeper bend as the chin touches the mat. To lessen the depth, keep the chest elevated and instead of your chin, touch the forehead to the ground.
6. Camel
Camel is more intermediate than easy. But because you’re in a kneeling position, there is plenty of support from the ground so there may be less fear compared to wheel pose, the ultimate back bend. If you’re not ready, refrain from touching the hands with your feet. Instead, stop midway with hands on the waist while the chest is up and bringing the head only as far back as you can comfortably manage.
Read the guide: How to Do Camel
Why practice easy backbends for beginners?
When practiced mindfully, a backbend is good for your body, mind and spirit. Backbends are awakening postures, they promote spine flexibility and health. They also create space along the back to release stress and pent-up energies such as emotional pain.
When you or anyone is in distress, observe the body’s language. Typically you’ll see that the chest is caved in, shoulders are hunched and the head is low. When we are in a backbend position, we open the heart center, the shoulders are drawn back and the head is forward or up. It’s a vulnerable yet energetic position because the body is in a stance that communicates: “I am open and ready, come what may.”
Vulnerability is sign of strength. When we’re being vulnerable we let life in and face whatever comes up, good or bad. In practicing backbends we create space for ourselves with intention and in this space we release old energies and create an opening for new possibilities – a mindset worth striving for.