Virtual Yoga Session 5: 5 Backward Bending Poses

Backward bending poses are beneficial to bring more flexibility in the spine and lower back. Backward bending poses aren't commonly practiced during warm-up sessions, but incorporating these 5 poses can help remove stiffness.

1. Grasshopper Pose

- Lie on stomach. Keep arms by sides, palms facing each other towards the torso.

- Join the legs and point your toes.

- Raise your head, chest, legs, and arms off the floor at the same time. Imagine you're a grasshopper: your arms are your wings.

DO: keep thighs off the floor

DON'T: bend knees

2. Bow Pose

- Lie on Stomach.

- Bend the knees and hold your ankles.

- Raise your thighs, head, and chest off the floor.

DO: Bring head as close as possible to feet, stretch the arms like a bow string

DON'T: let ribs or thighs remain on floor

3. Camel Pose

- Kneel, toes pointing backwards.

- Rest hands on hips and curve back

- drop your palms one by one, onto the soles of your feet. When coming up, bring one hand up at a time.

DO: Push tailbone forward, stretch neck

DON'T: look up

4. Raised Bow Pose (Backward Bend):

- Lie on back and bend knees. Bring heels to hips. Keep the feet about 8" apart and parallel

- place your palms under the shoulders. Point the fingers towards the feet

- Raise your back and buttocks off the floor. Curve your spine and rest the crown of your head on the floor.

- Straighten your arms.

DO: arch the body like a bow

DON'T: bend elbows, widen knees too much

*Modification:

- Lie on back and bend knees

- Lift lower back up

5. Cobra Pose:

- Lie on stomach.

- Join the legs and point the toes.

- Place palms to the sides of the chest, spreading out the fingers and pointing them forward

- raise the torso off the floor. Straighten the arms and throw the head back.

- Arch the spine

DO: tighten thigh muscles, roll back shoulders

DON'T: tense shoulders and keep them near the ears