This posture is extremely effective for strengthening the core and spine, and for improving spinal mobility. Use it in the morning to wake up with an energy boost. Standing backbend is also great before a workout to activate your core and warm up your spine.
Standing Backbend Pose Target Areas
Standing Backbend Pose Benefits
- Strengthens spine and core
- Corrects posture Improves balance and spinal mobility
- Opens chest
How to Do Standing Backbend
– click images to enlarge –
- Stand in Mountain pose with your big toes touching and your heels about 1in (2.5cm) apart. Reach your arms overhead, press palms together, and interlace fingers, pointing the index fingers up.
- Inhale as you slowly look up at the ceiling, then exhale as you bend backward. Keep hips and core engaged, and maintain length in your spine. Hold the posture, inhaling as you lengthen the spine and lift the sternum higher, and exhaling as you bend deeper and reach further back
Cues for Standing Backbend
- Engage core
- Keep core engaged
- Keep hips over ankles
- Lock knees
- Press evenly through feet
WHAT YOU SHOULD FEEL
- Stretch through chest and shoulders
WHAT YOU SHOULDN’T FEEL
- Neck pain; if you do, keep the back of neck long and engaged
- Lower-back pain; if you do, reach tailbone down, and increase core engagement
PRO TIP: This pose is a constant push and pull between lengthening the spine and deepening the arch. As you inhale, lengthen the spine and grow taller. As you exhale, increase the degree of the backbend and reach further back.
Side View: Bend back only as far as it feels comfortable and core remains engaged. Do not let your lower back arch.
STANDING BACKBEND MODIFICATION
Extend your arms without interlacing your fingers.
If you’re looking to learn other poses that are beginner-friendly, try:
About Dean Pohlman, Founder & CEO of Man Flow Yoga, Author of Yoga Fitness for Men, Expert on Yoga Fitness for Men.
Dean Pohlman is an E-RYT 200 certified yoga instructor and the founder of Man Flow Yoga. Dean is widely considered to be an authority on Yoga for Men. He has worked with physical therapists to create yoga programs for back health and spinal recovery. His workouts and programs have been used by professional and collegiate athletes, athletic trainers, and personal trainers; and have been recommended by physical therapists, doctors, chiropractors, and other medical professionals.
Dean is a successfully published author through DK Publishing (Yoga Fitness for Men), selling 35,000 copies worldwide in English, French, and German; in addition to being a co-producer of the Body by Yoga DVD Series, which has sold over 40,000 copies on Amazon since its release in 2016.
Man Flow Yoga has been featured in Muscle & Fitness Magazine, Mens’ Health, The Chicago Sun, New York Magazine, and many more major news media outlets.
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