While backbends are a fundamental part of yoga, they can be difficult if you're a beginner. Today we recommend 8 backbends for beginners that you can do from the comfort of your home.
Yoga backbend is an asana that requires the front of your body to bend to create a distinctly extended curve on your spine. Anyone can practice, regardless of the level of yoga experience, as long as they pay attention and practice it at an intensity that feels good to them.
Backbend asana is very beneficial for the physical and mental health of the body. On the physical side, they can help with neck problems and improve the flexibility of your lumbar and thoracic spine. They also help to enhance the body's balance and posture, which helps prevent falls. In addition, they help to improve flexibility, strengthen and support the core muscles of the body, thereby promoting heart health and faster metabolism.
The positive effects of backbend on the brain are similar to those of some antidepressants. These yoga poses open up the ribcage and encourage relaxation and improve mood. Here are the 8 backbends for beginners:
Bridge pose is great for improving posture and reducing the harmful effects of sitting and using a computer for long periods of time. When this pose gently stretches the area around your abdomen, chest, and shoulders, your lumbar spine, hips, thighs, and ankles are strengthened.
Lie on your back with your knees bent and your feet flat on the ground. Lift your hips. Hold for a few breaths, then slowly lower yourself, starting at the top of your spine and ending at the bottom.
This is one of the easiest and most basic yoga asanas and is perfect for beginners. It combines two different asanas, baby pose and downward facing dog pose. Along with the rest of the body, it strengthens your upper body, hips, abdomen, and hamstrings.
Start in baby pose and straighten your arms. Then, lift your hips and, if you can, stretch your chin forward until it rests on the ground. Hold for a while, then return to the starting position.
3 Cow type
Cow Pose is a great way to start a backbend. It relieves tension and tightness while strengthening the back and stretching the neck, chest and hips.
Start with a tabletop pose with your knees under your hips and your hands under your shoulders. Keep your spine neutral as your hands and fingers press against the ground. Inhale and raise your chest up while lowering your abdomen. As you exhale, return to the tabletop position.
Camel pose helps to stretch the body in preparation for deeper backbends.
Kneel down with your hands on your lower back to stabilize your spine. Then, slowly lean back, releasing one hand at a time, placing them at the heel.
Cobra pose is probably the first asana that comes to mind when you think of yoga backbend. This asana is the perfect balance to open the front of the body.
Lie on your stomach with your hands under your shoulders. Take a deep breath and raise your chest up. Hold for a few breaths, then exhale and return to the starting position.
The bow creates balance in the core and chest while aiding back flexibility. Before doing this asana, make sure you have warmed up your spine.
Lie on your stomach with your arms at your sides and palms facing up. Bend your knees so that your feet are as close to your glutes as possible. Reach back and grab the outside of your ankle with both hands. Push your heels and thighs off the ground at the same time. Lift your head and upper body. Hold for a while, then return to the starting position.
Tiger Pose is an excellent warm-up for a variety of deeper backbend asanas, including wheeled poses, half-moon poses, inverted cane poses, and even handstand exercises like Scorpion Pose.
Four-legged kneeling begins. Stretch the other arm and lift one leg. Hold the pose for three breaths. Switch sides, return to the starting position, and stretch your arms and legs on the other side. To keep your spine straight, look down at the floor or mat.
Fish Pose strengthens your neck, hip flexors, and upper back, which improves flexibility and posture.
Lie on your back with your hands at your sides while lifting your chest and bending your back. If you feel comfortable doing so, you can raise your hand.
Backbends are very effective in improving your posture, balance, and flexibility. The above asanas are perfect for beginners. If you're having a hard time getting used to these movements, use a yoga wheel. Yoga wheels can help you make backbends comfortably and safely without hurting yourself.