Back to PosesBeginnerBeginnerBeginnerIntermediateAdvancedAdvanced
Backbend Poses
Open your heart and energize with these backbending postures
Cobra Pose
Bhujangasana
Gentle backbend that strengthens the spine and opens the chest.
Spine FlexibilityChest OpeningCore
Upward Facing Dog
Urdhva Mukha Svanasana
Deeper backbend with legs lifted off the ground.
SpineChestArm Strength
Bridge Pose
Setu Bandhasana
Supine backbend that opens the chest and strengthens the legs.
Chest OpeningGlutesSpine
Camel Pose
Ustrasana
Deep backbend on knees that opens the entire front body.
Heart OpeningHip FlexorsSpine
Wheel Pose
Urdhva Dhanurasana
Full backbend requiring strength and flexibility throughout the body.
Full BodyEnergySpine Flexibility
King Pigeon Pose
Raja Kapotasana
Advanced backbend combining hip opening with deep spinal extension.
Deep BackbendHip OpeningChest
Safety Tips
- •Always warm up the spine before deep backbends
- •Lead with the chest, not the head
- •Engage the glutes and core for support
- •Follow backbends with gentle twists or forward folds