Backward bending asanas are dynamic in nature, and belonged to intermediate group of asanas.Yoga gives strength to back, realign the spine and helps to recover athletic posture.

The foremost cause of back pain is incorrect posture and sedentary lifestyle. A weak posture steadily contract the muscles attached to spine. The back-bending yoga asanas of hatha yoga teacher training course are beneficial to ease back pain. It brings wonders to the spine by restoring vigor and vitality to vertebrates and discs which supports your back spinal column.

The dynamic backward bending asanas removes blocks which are hurdle to free-flowing energy.   It relaxes your back by toning and strengthening all the muscles related to your back including spinal column. Backward bending asanas are curative in nature, and gives strength and stability to back muscles by realigning the curved spine.

  • Induces relaxation to back muscles
  • Opens back by removing stiffness
  • Healing of slipped-disc problem
  • Improves the flexibility of spine
  • Assist in improving athletic posture

These are six back-bending asanas with precise information:

Saral Bhujangasana (easy cobra pose)

“Saral” is a Sanskrit word used for easy, while “bhujang” stand for cobra & “asana” for pose. This is also known as comfortable cobra pose. The cobra’s spine is believed to be flexible and sturdy to make its lithe movement comfortable even in rough and uneven paths.

How to practice:

  • Lie flat on your stomach
  • Bend your arms with sole together
  • Raise your head, shoulders & chest
  • Lower your body to normal position
  • Inhale on raising, exhale while lowering body

Benefits

  • Panacea for all back-pains
  • Help to control diabetes
  • Improve weak digestive system
  • Beneficial to thyroid problem
  • Opens up your chest and expand it
  • Supportive to kundalini yoga

Bhujangasana (cobra pose)

Bhujangasana is a cobra pose where bhujang stands for cobra & asana for pose. It induces the energy to muscles connected with spinal cord. It is easy asana to bring multiple benefits to the body. It is also a basic asana for surya namaskara (sun salutation), a vital limb of hatha yoga.

How to practice:

  • Lie flat on your stomach
  • Adjust your arms with elbows slightly backward
  • Close your eyes with forehead resting on floor
  • Relax the lower back including whole body
  • Raise head, neck, and then shoulders
  • Make arch of your back with strength of arms
  • Hold the final position for few seconds
  • Lower the body and return to starting position
  • Inhale for raising trunk, exhale while lowering torso

Precautions:

Avoid cobra pose if you are suffering from hernia, peptic ulcer, tuberculosis or any thyroid-related acute problem.

Benefits

  • Best asana for diabetic patients
  • Improve your respiratory system
  • Might help in removing constipation
  • Induces strength to back muscles
  • Improve performance of kidney & liver
  • Regulate menstrual & gynecological disorders
  • Best for back pain & slip disk
  • Stimulate your heart chakra

Sarpaasana (snake pose)

The Sanskrit word “sarpa” stand for snake and asana for pose. This backward bending pose resembles the noiseless move of snake with upper body off the ground while lower resting on the floor with tight and comfortable grip. It is related to your heart chakra (anahata chakra).

How to practice:

  • Lie flat on your stomach with legs extended
  • Interlock fingers of both hands at the back
  • Place your chin on the floor
  • Lift your chest using lower back muscles
  • Raise arms comfortably high
  • Gaze forward with adjustment of shoulders
  • Hold final position for comfortable period
  • Gently return to the initial position
  • This is one round. Practice for 5 rounds
  • Inhale for raising, & exhale while lowering

Precautions:

If you are suffering from hernia or tuberculosis,  avoid this asana. Consult your physician first, before plunging into any yoga teacher training course.

Benefits

  • Remove the stiffness of the back
  • Tones up your body
  • Beneficial to all back problems
  • Control your diabetes
  • Remove the constipation
  • Improve the liver & kidney
  • Better your appetite
  • Improve the heart functioning

Shalabhasana (locust pose)

“Shalabha” is a Sanskrit word which means locust or grasshopper. And, asana means pose, thus it justifies the English name ‘locust pose’. It is dynamic backward bending asana which needs strength & stamina to practice it. It is leg-raised pose and generally practiced after cobra pose.

How to practice:

  • Lie flat on your stomach with legs off the floor
  • Place & adjust your arms under the stomach
  • Rest chin on floor & close your eyes
  • Raise your legs with strength of your arms
  • Hold final position for few seconds
  • Slowly lower the body & relax for a while
  • This is one round. Practice 5 rounds

Precautions:

If you have any heart problem, high BP, hernia and intestinal tuberculosis, avoid this asana. It is dynamic backward bending asana which demand lot of stamina, strong heart and physical strength. Consult your physician first, and then take the decision.

Benefits

  • Tones your back & postures
  • It improve the pelvic organs
  • Helpful to mild sciatica & slipped-disc
  • Improve your digestion & appetite
  • Gives shape to your hips & buttocks
  • Facilitate your hatha yoga practice

Dhanurasana (bow pose)

“Dhanur” is a Sanskrit word which signifies bow, and asana for pose. It is a backbend asana which is always practiced in sequence after locust & cobra pose. It involves rhythmic expansion & contraction of the abdominal muscles. But it involves deep breathing right in the beginning.

How to practice:

  • Lie flat on your stomach with straight legs
  • Raise your thighs, chest & head all together
  • Move your head back with abdomen support
  • Hold the final position comfortably
  • This is one round. Practice 3-5 rounds
  • Inhale deeply while lifting your body.
  • Exhale while lowering your body

Precautions:

If you suffer from ulcer, hernia, weak heart, high BP, asthma and peptic, avoid this asana as it can aggravate your existing problem.

Benefits

  • Give massage to your liver
  • Improve abdominal organs
  • Helps in reducing weight
  • Improve the blood circulation
  • Improve lung capacity
  • Remove the constipation

Kandharasana (shoulder pose)

“Kandhara” is a Sanskrit word which stands for shoulder, and asana is for pose. Kandharasana or shoulder pose is a striking back-bending asana which demands lot of practice under the guidance of yoga master. You must have strong shoulders to bear the body weight.

How to practice:

  • Lie flat & bend your knees
  • Feet & knees slightly apart
  • Lift your chest as high as possible
  • Support body by arms, feet head & neck
  • Hold the final position for few seconds
  • Release the pose while lowering body
  • This is one round. Go for 5 rounds

Precautions:

A pregnant woman should avoid this asana. If you are patient of weak respiratory muscles, peptic ulcer and abdominal hernia, avoid this asana or consult your physician first.

Benefits

  • Massage the abdominal portion
  • Regulate your asthma & thyroid
  • Relieves your backache
  • Gives shape to your shoulders
  • Induces strength to your spine
  • Activate your heart chakra
Written by : Yogi Simant

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