Back Bend Yoga Asanas

Back Bend Yoga Asana

These yoga asanas are practised in prone position. Back bend asanas turns the body out to face the world. These yoga asanas are stimulating and extroverting. We are exposing ourselves and that takes courage - but also builds more of it! Overcoming our fears on the mat can give us courage off the mat too.

In yoga, a backbend is a pose that offers multiple health benefits. Backbends may seem difficult for beginners as it is seldom that one bends backward to accomplish a task in day-to-day life. Starting with simple backbends will help the yogi perfect advanced versions. A backbend posture may involve various positions including standing and seated asanas.

The practice of a balanced regime of backward & forward bending asanas can correct postural defects and neuro-muscular imbalances of the vertebral columns.

“Asana penetrate deep into each layer of the body and ultimately the consciousness itself”

From learning & practicing point of view, all back bend asanas are put in three categories based on the movements of spinal column.
Traction:

Supta Kati Chakrasana
Ustrasana (Camel Pose)
Chakrasana or Urdhava Dhanurasana (wheel pose)

Leverage:

Bhujangasana(Cobra) & all its variations including Triyak bhujangasana,
Sarpasana
Dhanurasana (Bow)

Contraction:

Salabhasana (Locust)

There are also back-bend asanas in standing, seated and inverted position as well. These asanas are described in separately in that category.

Pre-requisite - Warming up

Even those with naturally supple spines need to learn to extend evenly through the entire spinal column rather than bending at just the most flexible points—continually overusing the lumbar spine will eventually cause injury.
When warming up think about mobilizing your spine in all different directions:
Cat Cow variations, gentle twists and side bends.
Sun salutations are great preparation as they warm the whole body - go easy on your first one so that when you go through Cobra or Upward Facing Dog you're not coming into the full expression of the pose straight away.
The front of the chest and shoulders also need to be warmed up and open for backbends – by practicing wide legged forward bend with the hands clasped behind Prasarita Padottanasana.

Back Bend Resting Pose:

Lie flat on the stomach with the forehead resting on the floor, the legs straight, feet together, and the soles of the feet uppermost.
Bend the arms and place the forearms on the floor with the palms downward on each side of the head.
The fingertips point forward, but are in line with the crown of the head. The forearms and elbows are close to the body.
Relax the whole body and do few rounds of abdominal breathing.
Some of the back bend poses require few months of practice.
listen to your body and stretch as much your body allows in the beginning.
Breathing is very important.
Hold the pose only for 2-3 full inhalation and exhalation only.
With continuous practice, you can gradually hold the posture for 6-7 breaths.

1. Adhvasana (Reverse Corpse pose)

Some people call it this asana Makarasana.
It is a resting pose in this sequence and should be practiced after each back bend asana.
In the prone position place your forehead on ground, stretch your hands forward and join them ahead of your head as shown in figure.
Stretch your legs in opposite direction, big toes are touching, heels are fallen towards the floor and to the opposite side, relax all the muscles, continue normal breathing.

2. Eka & Dwipada Sahajhasta Bhujangasana (cobra pose)

From Adhvasana, rest your head in the palms. Bend your right leg half way up. In this posture relax all the muscles, continue normal breathing.
Repeat this for Left stretched backwards.

3. Eka Pada Hasta Sanchalasana (Alternate leg & arm raise)

Lie on your stomach, stretch your both arms and both legs in straight line.
Inhale, lift right arm and left leg.
Exhale, bring right arm and left leg down.
Repeat the same with opposite arm & leg.
Do 5 rounds.
In 6th round, hold each side for 30 seconds.

4. Dwi Pada Hasta Sanchalasana (Both arms & legs Raises Pose) Or Superman Pose

Continue to lie down in prone position, stretching your both arms and both legs in straight line.
Inhale, both arms and both legs.
Exhale, both arms and both legs down.
Repeat the same with opposite arm & leg.
Do 5 such rounds.
In 6th round, hold each side for 30 seconds like superman pose.

5. Bhujangasana (Cobra Pose)

Lie flat on the stomach with the legs straight, feet together and the soles of the feet uppermost.
Place the palms of the hands flat on the floor, below and slightly to the side of the shoulders.
The fingers should be together and pointing forward.
The arms should be positioned so that the elbows point backward and are close to the sides of the body.
Rest the forehead on the floor and close the eyes. Relax the whole body, especially the lower back.
As you inhale, slowly raise the head, neck and shoulders. Straightening the elbows, raise the trunk as high as possible. Use the back muscles more than the arm muscles.
Be aware of using the back muscles first while starting to raise the trunk. Then use the arm muscles to raise the trunk further and arch the back. Gently tilt the head backward, so that the chin points forward and the back of the neck is compressed.
In the final position, the pubic bone remains in contact with the floor and the navel is raised a maximum of 3 cm. If the navel is raised too high, the bend tends to be in the knees and not in the back.
The arms may or may not be straight; this will depend on the flexibility of the back.
Hold the final position.
Exhale, to return to the starting position, slowly bring the head forward, release the upper back by bending the arms, lower the navel, chest, shoulders and finally the forehead to the floor. Relax the lower back muscles. Do 3 rounds and in the 4th round hold for 4-6 breaths.

6. Triyak Bhujagasana (Twisting Cobra Pose)

Assume the final position of bhujangasana with the legs separated about half a metre. The toes should be tucked under and the heels raised, so that the foot rests on the ball of the foot.
The head should be facing forward instead of bending backward as in bhujangasana.
Inhale, twist the head and upper portion of the trunk, and look over the left shoulder. Gaze at the heel of the right foot.
In the final position, the arms remain straight or slightly bent as the shoulders and trunk are twisted.
Try to feel a diagonal stretch of the abdomen.
Exhale, relax the back and keep the navel as close to the floor as possible.
Stay in the final position for a few seconds.
Face forward again and repeat the twist on the other side without lowering the trunk. Return to the centre and lower the body to the floor.

7. Sarpasana (Snake Pose)

Lie flat on the stomach with the legs straight and the feet together.
Interlock the fingers and place the hands on top of the buttocks. Place the chin on the floor. This is the starting position.
Inhale, using the lower back muscles, raise the chest as far as possible from the floor. Push the hands further back and raise the arms as high as possible. Imagine the arms are being pulled from behind. Raise the body as high as possible without straining. Squeeze the shoulder blades together and look forward. Hold for as long as is comfortable.
Exhale, slowly return to the starting position and relax the whole body. Release the hands and relax the arms by the sides of the body. Turn the head to one side.

8. Makarasana (Crocodile pose with legs swinging up and down) मकरासन

This is an inversion asana of Savasana. Lie down on your belly and widen your legs as far as possible.
Lie down yourself comfortably.
Just like you enjoy watching a movie, place your hands on your cheeks and relax for a while.
Now bend both your knees and alternatively swing the legs up and down for 6-8 times and now both legs together swinging up and down for 6-8 time.
Alternatively, you can also put your head down.
Place your hands below the forehead and relax for a while.

9. Ardha Shalabhasana (Half Locust Pose)

Lie flat on the stomach with the hands under the thighs, palms downwards or hands clenched. Keep both the legs straight throughout the practice.
Place the chin on the floor, slightly stretched forward, to give the best possible stretch to the neck muscles and nerves.
Inhale, using the back muscles, raise the left leg as high as possible, keeping the other leg straight, relaxed and in contact with the floor. Retain the position for as long as is possible without strain. Do not tilt or twist the pelvis.
Exhale, lower the leg to the floor.
Repeat the same movement with the right leg.

10. Purna Shalabhasana (Full Locust Pose)

Continue from half locust, stay in the same position, now resting you cheek on one side on the floor. Close the eyes and relax the body.
This is the starting position.
Inhale, slowly raise both legs as high as possible, keeping them straight and together.
The elevation of the legs is produced by applying pressure with the arms against the floor and contracting the lower back muscles.
Hold the final position for as long as is comfortable without strain.
Exhale, slowly lower the legs to the floor.

11. Supta Kati Chakrasana (back twisting pose with knees bended)

Make a pillow with your palms and rest your chin in it. Bend both knees and swing side to side.
Inhale, twise both legs to the right side, big toes, inside heels and knees stay together. Hold as long as comfortable.
Exhale, bring both legs in the centre resting for one breath.
Repeat the same on left side.

12. Dhanurasana (bow pose)

Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body.
Bend the knees and bring the heels close to the buttocks.
Clasp the hands around the ankles.
Place the chin on the floor.
This is the starting position.
Inhale, tense the leg muscles and push the feet away from the body. Arch the back, lifting the thighs, chest and head together. Keep the arms straight. In the final position the head is tilted back and the abdomen supports the entire body on the floor. The only muscular contraction is in the legs; the back and arms remain relaxed.
Hold the final position for as long as is comfortable and then, exhale, slowly relaxing the leg muscles, lower the legs, chest and head to the starting position.
Release the pose and relax in the prone position until the respiration returns to normal.

13. Ardha Bhekasana (Frog Pose)

Prop yourself up with your left forearm parallel to your waistline. Separate your knees and thighs slightly. Then bend your right knee, reach back with your right hand, and place your palm on top of your instep, with your fingers pointing in the opposite direction from your toes.
As you exhale, slowly push down on the foot, moving it alongside the outer edge of the right thigh. It is imperative that you keep the top of the foot precisely square to the ceiling and the heel pointing straight down toward the floor.
As you work to draw the foot down, make sure you don’t roll to one side or the other, bringing more weight onto either your straight-leg hip or your bent-leg hip.
Use the strength of your arm and shoulder muscles to draw the foot down. At the same time, lift your chest as high as you can. Let your gaze extend softly out past your nose. Take five to 10 breaths, then repeat the pose on the other side.

14. Purna Bhekasana (Frog Pose)

To come into full Bhekasana, lie on your belly. Then inhale, separate the legs slightly, bend the knees, and reach back and grab the tops of both feet with the hands, just as you did with one leg and hand in Eka Pada Bhekasana. Then, if possible, pivot on the palms of your hands so your wrists point back and your fingers point forward, in the same direction as your toes. (If you can’t manage this hand position, just repeat the position you used in the previous pose.)
As in Supta Virasana and Eka Pada Bhekasana, make absolutely sure your feet are correctly aligned before proceeding further. Then, on an exhalation, firmly push down on the tops of the feet to bring the toes and heels close to the ground alongside the hips; at the same time, lift your chest, head, and shoulders into a backbend. Take five to 10 breaths in this position, then come out of the posture on an exhalation, slowly releasing down to the floor.
After taking a few breaths to recover, repeat Bhekasana. To bring your spine back to neutral afterward, move through a gentle Surya Namaskar before lying down on your back, bringing your knees to your chest, and giving them a hug. Then rest for a few minutes in Savasana (Corpse Pose).

Practice Sequence:
Never start your asana practice with back bend. Do few warm up routines and a combination of asanas that engages the spinal column in all its movements.
Always start with half (ardha) version of the asana first and gradually work your way up to full (purna) asana with counter poses in between.

A recommended practice sequence for a beginner, holding for each asana 4-6 breaths:

Adhvasana (reverse corpse pose) or prone resting pose
Eka Pada Hasta Sanchalasana (Alternate leg & arm raise)
Bhujangasana (Cobra Pose)
Adhvasana - rest pose
Makarasana (Crocodile pose with legs swinging up and down alternately few time, followed by both legs swinging few times, followed by both legs side to side)
Ardha Shalabhasana (Half Locust Pose, on right leg and left leg)
Adhvasana - rest pose
Ardha Bhekasana (Frog Pose, on right leg and left leg)
Balasana (child pose) - counter pose
Adho Mukha Shavasana (dowonward facing dog) - counter pose

Few Useful links:
www.youtube.com/watch?v=TirQy6jOxzI