Backward Bending Yoga Poses

Backward bending yoga poses are postures which turn the body out to face the world. They are stimulating and extroverting. Because they expand the chest and encourage inhalation, they are associated with the attitude of embracing life. They are also dynamic postures that move counter to gravity and, there­fore, require strength and energy to perform.

Backward Bending Yoga Poses

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The backward bending yoga poses are a part of the intermediate yoga poses series. In case you are a beginner in yoga, you should explore the beginner group of yoga poses. These include  Pawanmuktasana series, relaxation postures in yoga, meditation postures in yoga, vajrasana group of asanas, standing asanas, Surya Namaskara (Sun salutation), and Chandra Namaskara (moon salutation).

This series ‘Backward Bending Yoga Poses’ is mentioned in the book ‘Asana Pranayama Mudra Bandha’ by Swami Satyananda Saraswati under the Intermediate asanas. In this article we will be learning about all the asanas mentioned in the Backward Bending yoga poses, the general benefits and precautions of this series.

General benefits of Backward Bending Yoga Poses

• The backward bending asanas stretch the abdominal muscles, and tone and strengthen the muscles controlling the spine.
• The spinal nerves, which emerge from between the adjoining vertebrae, are decompressed. This has beneficial repercussions throughout the body since these nerves give energy to all the other nerves, organs and muscles in the body.
• The practice of a balanced regime of backward and forward bending asanas can correct postural defects and neuro-muscular imbalances of the vertebral column.
• Impure blood has a tendency to accumulate in the back region where circulation tends to be sluggish due to continuous maintenance of an upright position. These asanas help to circulate, purify and enrich the blood in this region. Backward bending asanas create a negative pressure in the abdomen and pelvis, helping neuro-circulatory toning of all the related organs.

General precautions of Backward Bending Yoga Poses

• People with excessive lower back curve (lumbar lordosis) should not practise the asanas in this section, apart from saral bhujangasana, ardha shalabhasana and gomukhasana.
• Generally, during pregnancy, asanas where the stomach is weight­-bearing are not recommended. Of the asanas in this section, kandharasana practised gently will give the benefits of backward bends.

Yoga Poses in the series

The following yoga poses are a part of the Backward Bending Yoga Poses

1. Saral Bhujangasana – Easy Cobra Pose In Yoga.
2. Bhujangasana – Cobra Pose In Yoga
3. Tiryaka Bhujangasana – Twisting Cobra Pose In Yoga
4. Sarpasana – Snake Pose In Yoga
5. Ardha Shalabhasana – Half Locust Pose In Yoga
6. Shalabhasana – Locust Pose In Yoga
7. Saral Dhanurasana – Easy Bow Pose In Yoga
8. Dhanurasana – Bow Pose In Yoga
9. Kandharasana – Shoulder Pose In Yoga
10. Ardha Chandrasana – Half Moon Pose In Yoga
11. Utthan Pristhasana – Lizard Pose In Yoga
12. Setu Asana – Bridge Pose In Yoga
13. Gomukhasana – Cow’s Face Pose In Yoga