How to Do Backward Bends in Iyengar Yoga

Iyengar's back bends energize and invigorate the body by opening the chest. They build strength in the wrists, arms, legs, buttocks and spine and stretch the abdomen, hips, thighs, shoulders and chest.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat

The Steps to Doing a Full Wheel (Urdhva Mukha Svanasana)

1. Lay out on your back on your yoga mat.

2. Bend your knees and place your feet on the mat. Bend your elbows and place them close to your ears.

3. Lift your hips into the air and then expand opening your chest.

4. Feel the strength in your thighs, wrists and arms.

5. Push your thighs together to take pressure off your back.

Tips & Warnings

• Practicing back bends may trigger resistance, especially for those confined to a desk daily.
• Go slowly into the pose. Don't push too fast in order to avoid injury.

Resources

• Yoga Journal

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