Backbends

Backbends are chest- and heart opening poses, allowing the front part of the body to open up and lengthen. It creates energy, increases flexibility and mobility, and helps us to improve the bad posture we easily get from living a sedentary lifestyle.

What You Need to Know About Backbends

Many of us build tension around the heart and chest area as an effect of prolonged sitting, linked to our lifestyle. Backbends can reverse these effects and help you to open up your heart and let energy and joy flow freely. Backbends are an essential part of a yoga practice and regularly practising back bending poses will create balance in the body, releasing physical and emotional tension and open up  the heart.

Backbends consists of heart opening poses that not only releases physical tension but also emotional. According to yoga philosophy, tension and difficult emotions are concentrated in the heart area. When we let the energy flow freely through this area, we can release negativity, blockages and other tensions we carry with us, so we can open up our hearts again. By releasing negative tensions, we replace it with energy and emotions of joy.

Back Bending Videos Online

In our library you'll find a number of different sequences that aim to open up the heart and chest area. Explore and open up your body and mind!

Benefits of Backbends

  • Lengthens and stretches the front part of the body, particularly the chest area
  • Energizing
  • Can reduce stress
  • Opens up the heart
  • Balance the effects of a sedentary lifestyle
  • Provides feelings of ease and lightness
  • Can release old and unexpressed emotions
  • Helps us to embrace vulnerability, love and compassion

When Should I Do Backbends?

To open up the front part of the body is relevant for everyone considering that we actively use this part of our bodies every day. If your job requires you to sit down for many hours, for instance in front of a computer, it's especially important to activate the front side of your body. You'll also benefit from backbending poses if you need more energy or wish to open your airways to improve your performance in other sports.

Backbends Stir Up Emotions

For many, backbend poses provoke strong emotions of either excitement or discomfort. Let our team guide you on your mat, regardless of your emotions. If you're a beginner it's especially important to take it easy and remember to take it step by step. You shouldn't begin with the deepest backbend at once, but instead, consider the alternatives and as you get stronger gradually go deeper. Remember this when you browse through the different sequences for inspiration and discover what works for you.

To Keep in Mind When Doing Backbends

  • You should never experience any discomfort or pain when you engage in a pose, then you need to immediately slow down.
  • If you feel pain in your lower back - back off! Instead, focus on lengthening your spine and doing poses that improve mobility in the upper part of your body in order to release pressure on your lower back.
  • Remember to have patience! If you go too deep too quickly or force your body into a backbend, it will cause more damage than benefits.
  • It's important to build strength to balance the flexibility.
  • The goal is to safely perform the poses and maintaining a good technique, and not to get as deep as possible.
  • Balance is important, vary your practice with different types of positions.

 

”The answers you seek never come when the mind is busy, they come when the mind is still.”

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Videos with focus on backbends

5 min
Purvattanasana
Learn the techniques and alignment for Upward plank pose.
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Laruga Glaser, 5 min
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45 min
A dash of heart sauce
Letting breath move like wildfire in progressive backbends – intense, hot and uncontrollably wild!
45
 
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Brooke Elliston, 45 min
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60 min
Shoulders n Spice
Spice it up and loosen the armour around the heart and let her feel and shake n shudder!
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Brooke Elliston, 60 min
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