How to Perform the Yoga Backbend

A yoga pose is a position that you try to hold to get a good muscular workout. A backbend in yoga is not a pose. Rather it's a stretch you can use to increase your flexibility and muscle tone. You will not want to hold the backbend position long, just enough to feel a good stretch.

Difficulty: Moderate

Instructions

1. Begin in a standing position on a hard surface--not a yoga mat. Keep your spine long, and have your feet slightly apart. Some sects of yoga call this mountain pose.

2. Start bending your knees to bring you closer to the ground. As your knees bend, don't let them go in front of your ankles. Instead lower your abdomen backwards.

3. Lean back. Continue lowering your abdomen, and leaning backwards. You can look over one shoulder as you bring your arm back, and get your hand ready to place on the floor.

4. Place your hands on the floor so that your finger tips face the heels of your feet. Extend the arms and legs comfortably so that your back arches. This is a yoga backbend stretch.

5. Come up from the backbend by gently pushing your hand off of the floor and leaning forward. Return to a standing position to rest.

Tips & Warnings

• Make sure your back is ready to perform a backbend. You should stretch your back well for at least one month before trying to complete a yoga backbend. This will help prevent injury.
• A backbend should not make your back sore while you are performing it. If your back gets sore later in the same day, try icing it at home for about five minutes to reduce the inflammation. If you are sore the following day, but not the day of, try a hot pack or a hot shower to move contaminants out of the muscles.

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