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    Yoga Journal Yoga Poses Poses by Type

    Backbend Yoga Poses

    Discover the powerful effects of backbend yoga poses with step-by-step instructions, sequences, and expert advice to keep your practice pain-free.

    • Arm Balance Yoga Poses
    • Balancing Yoga Poses
    • Binding Yoga Poses
    • Chest-Opening Yoga Poses
    • Forward Bend Yoga Poses
    • Core Yoga Poses
    • Hip-Opening Yoga Poses
    • Inversion Yoga Poses
    • Restorative Yoga Poses
    • Seated Yoga Poses
    • Standing Yoga Poses
    • Yoga Poses for Strength
    • Twisting Yoga Poses
    • Backbend Yoga Poses
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      Backbend Yoga Poses

      Bow Pose

      YJ Editors
      Backbend Yoga Poses

      Bridge Pose

      YJ Editors
      Backbend Yoga Poses

      Camel Pose

      YJ Editors
      Backbend Yoga Poses

      Cobra Pose

      YJ Editors
      Backbend Yoga Poses

      Cow Pose

      YJ Editors
      Backbend Yoga Poses

      Fish Pose

      YJ Editors
      Backbend Yoga Poses

      Half Frog Pose

      YJ Editors
      Backbend Yoga Poses

      King Pigeon Pose

      YJ Editors
      Backbend Yoga Poses

      Locust Pose

      YJ Editors
      Backbend Yoga Poses

      Dancer Pose | Lord of the Dance Pose

      YJ Editors
      Hip-Opening Yoga Poses

      Pigeon Pose

      Backbend Yoga Poses

      One-Legged King Pigeon Pose II

      YJ Editors
      Backbend Yoga Poses

      Sphinx Pose

      YJ Editors
      Backbend Yoga Poses

      Wheel Pose | Upward-Facing Bow Pose

      YJ Editors
      Backbend Yoga Poses

      Upward Facing Two-Foot Staff Pose

      YJ Editors
      Backbend Yoga Poses

      Upward-Facing Dog Pose

      YJ Editors
      Arm Balance Yoga Poses

      Wild Thing

      YJ Editors

      Latest in Backbend Yoga Poses

      Backbend Yoga Poses

      You’ve Probably Never Tried These Wheel Pose Variations Before

      Find strength through vulnerability.

      Yoga Journal Staff
      Updated Oct 1, 2024
      Backbend Yoga Poses

      How to Make Challenging Backbends Easier? Just Add Blocks

      Yes, you can learn how to come into intense heart-opening postures without overextending yourself.

      Jenny Clise
      Published Aug 6, 2022
      Backbend Yoga Poses

      Cow Pose

      Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice.

      YJ Editors
      Updated Feb 25, 2025
      Arm Balance Yoga Poses

      You Might Be Approaching Counter Poses All Wrong. Here’s Another Way

      You know what happens to a paper clip when you bend it back and forth too many times? Stop doing the same thing to your body.

      Amy Ippoliti
      Published Jan 7, 2022
      Backbend Yoga Poses

      Upward-Facing Dog Pose

      Urdhva Mukha Svanasana, a well-known backbend, will challenge you to lift and open your chest.

      YJ Editors
      Updated Mar 24, 2025
      Backbend Yoga Poses

      Bridge Pose

      Setu Bandha Sarvangasana can be whatever you need—energizing, rejuvenating, or luxuriously restorative.

      YJ Editors
      Updated Feb 25, 2025
      Backbend Yoga Poses

      Camel Pose

      Bump up your energy (and confidence!) by bending back into Camel Pose. Ustrasana counteracts slouching and relieves lower back pain with a generous, heart-opening stretch.

      YJ Editors
      Updated Feb 25, 2025
      Backbend Yoga Poses

      Bow Pose

      Bend back into the shape of a bow to feel energetically locked, loaded, and ready to take aim.

      YJ Editors
      Updated Feb 25, 2025
      Backbend Yoga Poses

      7 Gentle Backbends for Beginners (Or Anyone, Really)

      Want all the benefits of a big, heart-opening backbend without the big backbend part? These poses bring the same perks with less strain on your shoulders and low back.

      Sarah Ezrin
      Published Sep 10, 2021
      Backbend Yoga Poses

      Don’t Just Perform Lord of the Dance. Use Props to Practice It With Intention

      Check out Sarah Ezrin's author page.

      Sarah Ezrin
      Published Sep 9, 2021
      Backbend Yoga Poses

      The Secret to a Powerful, Pain-Free Cobra Stretch

      Strength is the secret to a safe backbend. Learn how to activate your abs for support in Cobra Pose.

      Annie Carpenter
      Updated Oct 29, 2024
      Backbend Yoga Poses

      Props to Help You Explore Lord of the Dance With More Flexibility—And Honesty

      Natarajasana is a posture you can choose to "perform" or do with curiosity. And the best way to better observe your movements in this pose is by adding props.

      Sarah Ezrin
      Published Jul 6, 2021
      Backbend Yoga Poses

      Iyengar 201: Get Ready for Your Deepest Locust Pose Ever…

      Check out Carrie Owerko's author page.

      Carrie Owerko
      Published Oct 17, 2017
      Backbend Yoga Poses

      6 Steps to Master Bridge Pose

      Opens your shoulders and chest in Setu Bandha Sarvangasana.

      Meagan McCrary
      Updated Jan 20, 2025
      Backbend Yoga Poses

      3 Ways to Modify Bridge Pose

      Modify Setu Bandha Sarvangasana if needed to find safe alignment in your body.

      Meagan McCrary
      Updated Jan 20, 2025
      Backbend Yoga Poses

      3 Poses to Prep for One-Legged Inverted Staff Pose

      Open your shoulders, chest, and upper back, and practice rooting down through your forearms and lifting your shoulders away from the floor with these prep poses for Eka Pada Viparita Dandasana.

      Meagan McCrary
      Updated Jan 20, 2025
      Backbend Yoga Poses

      Challenge Pose: One-Legged Inverted Staff Pose

      Root your forearms, lift your shoulders, curl your chest open, and extend through your spine and legs as you move step by step into Eka Pada Viparita Dandasana.

      Meagan McCrary
      Updated Jan 20, 2025
      Backbend Yoga Poses

      A Safe, Core-Supported Backbending Sequence

      Move into backbends more safely, knowing you can consciously engage the muscles needed to protect the lumbar spine.

      TIFFANY RUSSO
      Updated Jan 16, 2025
      Backbend Yoga Poses

      Amy Ippoliti’s New Way to Wheel: A 6-Step Warm-Up

      Amy Ippoliti is masterful at breaking poses down into their individual components, making them accessible and beneficial for all levels and body types. Here, her creative and thorough new pathway to Urdhva Dhanurasana.

      Jenni Tarma
      Updated Jun 12, 2025
      Backbend Yoga Poses

      Target Tight + Weak Spots: A New Way To Do Bow Pose

      Alexandria Crows teaches Bow Pose in her "new, backwards way," to target all the tight and weak places that might be holding you back.

      Alexandria Crow
      Published Aug 21, 2015
      Backbend Yoga Poses

      17 Poses To Keep You Young In Body + Mind

      A feeling of youth, even as you age, requires a flexible spine. In order to stay agile, practice forward bends, backbends, and twists regularly.

      Sri Dharma Mittra
      Updated Jan 20, 2025
      Backbend Yoga Poses

      The Happiness-Boosting Pose You Need in Your Practice

      Feeling discontent, dissatisfied or down? Heart-opening yoga poses, such as Wheel (Upward Bow) Pose, are the perfect Rx.

      Danielle Diamond
      Updated Jan 20, 2025
      Ayurveda

      Ask the Expert: How Can I Protect Myself in Backbends?

      Here's how to protect yourself in backbending yoga poses to avoid pain and injury, but still reap the asana benefits.

      YJ Editors
      Published May 4, 2015
      Backbend Yoga Poses

      Pose of the Week: Wheel Pose (Upward Bow)

      The following tips and tricks will help you come into Wheel Pose (Upward Bow).

      YJ Editors
      Published Feb 18, 2015
      Backbend Yoga Poses

      Two Fit Moms’ Heart-Opening Partner Yoga Sequence

      Grab a partner and celebrate American Heart Month with this chest-opening sequence from Two Fit Moms.

      Laura Kasperzak
      Masumi Goldman
      Updated Jan 9, 2025
      Backbend Yoga Poses

      Pose of the Week: Lord of the Dance Pose With a Strap

      Lord of the Dance Pose (Natarajasana) requires foundation, stability, concentration, flexibility, and balanced action -- everything you need as you set out to achieve your goals for the New Year.

      YJ Editors
      Published Jan 14, 2015
      Backbend Yoga Poses

      Kathryn Budig Challenge Pose: Flip the Grip

      Kathryn Budig offers tips for mastering this tricky, awkward handy position for backbends. #nailit

      Kathryn Budig
      Updated Jan 14, 2025
      Backbend Yoga Poses

      Calming Backbend: Chatush Padasana

      Prep for and gradually work your way into Four-Footed Pose.

      Nikki Costello
      Published Feb 15, 2013
      Backbend Yoga Poses

      How to Backbend Better

      Learn one simple alignment technique and three common poses to ensure pain-free backbends.

      Jason Crandell
      Updated Jan 20, 2025
      Backbend Yoga Poses

      Fear No Backbend

      There's no doubt about it: Backbending can bring up all your "stuff." Embrace it, and you'll improve both your poses and your life.

      Hillari Dowdle
      Updated Jan 15, 2025
      Backbend Yoga Poses

      Opening Ceremony

      Gently open the chest-opening and backbending sequence.

      Annie Carpenter
      Updated Jan 9, 2025
      Ayurveda

      Yoga for Back Pain + 5 Poses to Try

      Free yourself from ordinary back pain by doing these 5 simple poses each day.

      Roger Cole
      Published Dec 10, 2010
      Backbend Yoga Poses

      Root Down, Lift Up: Fish Pose

      Learn the grounding and backbending actions of Fish Pose for focus, energy, and a mood boost.

      Cyndi Lee
      Updated Jan 20, 2025
      Backbend Yoga Poses

      Glute-Free Backbends?

      There's a great divide among yoga teachers about the correct way to use the glutes in backbends. Get the backstory.

      Roger Cole
      Updated Jan 20, 2025
      Backbend Yoga Poses

      Learn to Backbend Better: Locust Pose

      The best preparation for a big backbend is a baby one. Locust Pose works the actions and strength needed for bigger bends.

      Marla Apt
      Updated Jan 14, 2025
      Arm Balance Yoga Poses

      Wild Thing

      One poetic translation of Camatkarasana means "the ecstatic unfolding of the enraptured heart."

      YJ Editors
      Updated Mar 22, 2025
      Backbend Yoga Poses

      Advanced Backbends Are Within Reach

      Approach advanced backbends with skillful sequencing, working the key components, and you'll feel the benefits.

      Maty Ezraty
      Published Apr 7, 2009
      Backbend Yoga Poses

      The Most Versatile Backbend: Bridge Pose

      One of yoga's most versatile backbends, Bridge Pose can fire you up or cool you down depending on what you need.

      Natasha Rizopoulos
      Updated Jan 20, 2025
      Backbend Yoga Poses

      Get Down With Up Dog

      Use your breath to open your chest and backbend mindfully into Upward-Facing Dog Pose.

      Natasha Rizopoulos
      Updated Jan 20, 2025
      Backbend Yoga Poses

      One-Legged King Pigeon Pose II

      Eka Pada Rajakapotasana II allows you to stretch the entire front body and deep into the hip flexors to strengthen your back and improve posture.

      YJ Editors
      Updated Mar 27, 2025
      Backbend Yoga Poses

      Bridge Building

      Check out Julie Gudmestad's author page.

      Julie Gudmestad
      Updated Jan 20, 2025
      Backbend Yoga Poses

      Upward Facing Two-Foot Staff Pose

      Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.

      YJ Editors
      Updated Jan 15, 2025
      Backbend Yoga Poses

      King Pigeon Pose

      Kapotasana invigorates your body and gives your spirits a lift. This extremely deep backbend is appropriate for advanced practitioners only.

      YJ Editors
      Updated Jan 20, 2025
      Backbend Yoga Poses

      Half Frog Pose

      Ease up into Half Frog Pose, called Ardha Bhekasana in Sanskrit. This pose strengthens the back while gently opening up the shoulders, chest, and thighs—a loving treat for the entire body.

      YJ Editors
      Updated Mar 21, 2025
      Backbend Yoga Poses

      Sphinx Pose

      Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.

      YJ Editors
      Updated Mar 22, 2025
      Backbend Yoga Poses

      Counteract Tech Hunch: Camel Pose

      Open your chest and stretch your entire front body in Camel Pose to improve posture and lift your mood.

      Carol Krucoff
      Updated Jan 15, 2025
      Backbend Yoga Poses

      Face Fear in Backbends

      Backbends can bring up resistance and fear. But facing it with regular, safe practice, they begin to feel fab.

      Jason Crandell
      Published Aug 28, 2007
      Backbend Yoga Poses

      Begin with the Baby Backbends: Cobra Pose

      Before you go for big backbends, master the basics.

      Jason Crandell
      Updated Jan 9, 2025
      Backbend Yoga Poses

      Tips for Camel Pose + Relieving Pain in the Upper Back

      Natasha Rizopoulos shares her tips for camel pose—to improve the pose and relieve pain in the upper back.

      YJ Editors
      Updated Jun 12, 2025
      Backbend Yoga Poses

      Building Your Bridge to the Self

      Richard Rosen explains the meaning of bridges in yoga philosophy, shedding new light on Bridge Pose.

      Richard Rosen
      Updated Jan 20, 2025
      Backbend Yoga Poses

      Wake Up Your Body and Mind with Bridge Pose

      Great for beginners, Bridge Pose preps you for bigger backbends and brings you into the present moment.

      Claudia Cummins
      Published Aug 28, 2007
      Backbend Yoga Poses

      Dancer Pose | Lord of the Dance Pose

      Dance with cosmic energy in this challenging yet graceful balancing pose that relies on equal parts effort and ease.

      YJ Editors
      Updated Mar 21, 2025
      Backbend Yoga Poses

      Locust Pose

      Salabhasana or Locust Pose effectively preps beginners for deeper backbends, strengthening the back of the torso, legs, and arms.

      YJ Editors
      Updated Feb 27, 2025
      Backbend Yoga Poses

      Fish Pose

      Boost the body's energy and fight fatigue with Fish Pose, or Matsyasana in Sanskrit, while building confidence with a loving stretch in the shoulders. It is said that if you perform Matsyasana in water, you will be able to float like a fish.

      YJ Editors
      Updated Feb 25, 2025
      Backbend Yoga Poses

      Wheel Pose | Upward-Facing Bow Pose

      Need an energy boost? Urdhva Dhanurasana can help—and strengthen your arms, legs, abdomen, and spine in the process.

      YJ Editors
      Updated Mar 22, 2025
      Backbend Yoga Poses

      Cobra Pose

      By providing a conscious opening in the chest and stretch in the shoulders, Cobra Pose, called Bhujangasana in Sanskrit, fights fatigue and relieves lower back pain, boosting both the energetic and the physical body.

      YJ Editors
      Updated Feb 25, 2025
      Backbend Yoga Poses

      Your Counterpose for Everyday Life

      You spend most of your life in forward bends. Give your body the backbend it craves with bridge pose.

      Denise Benitez
      Updated Jan 14, 2025

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