Backward Bend Posture

Backward Bend Asana/Posture:

Back-bending can be one of the most therapeutic parts of a yoga practice. We spend most of our days in forward bending, it can be driving, picking something, sitting infront of a computer etc. If we dont practice back bends then our posture becomes bad, the shoulder slouches down, the neck comes forward and this triggers other problems like back pain, slip disc, sciatica, bad breathing habits.
Scroll through our Yoga back bend asana/postures library and click the link or thumbnail to know the details.


Ardha Chandrasana (Anjaneyasana) – Half Moon Pose

Ardha - Half Chadra - Moon This posture is also called Anjaneyasana. Steps: Start in Ashwa Sanchalanasana, a deep lunge with the right foot infront ...
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Ardha Shalabhasana – Half Locust Pose

Ardha - Half Shalabh - Locust Steps: Variation 1 Lie flat on the stomach, with the chin on the floor. Bring the hands under the ...
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Ardha Ustrasana – Half Camel Posture

Ardha Means half, Ustra means camel. This posture is for beginners who cannot do Ustrasana. Steps: Sit in Vajrasana. Separate your knees  and feet about ...
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Ashwa sanchalanasana- Equestrian Posture

This posture comes in Surya Namaskar of Hatha Yoga. Steps: Start with standing, both feet together and hands by the sides of your body (Samasthiti) ...
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Bhekasana – Frog Posture

Before attempting this posture practice Virasana (hero pose). Remember not push the knees if it starts to hurt. Steps: Start by lying down on your ...
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Bhujangasana- Cobra posture

'Bhujang' means a serpent or a snake. Steps:   Lie down on your stomach. Legs straight with toes pointing backwards (feet can be together or apart ...
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Dhanurasana – Bow Pose

Dhanur means bow. Dhanurasana is one of the postures which is mentioned in an old Yogic text Hatha Yoga Pradipika. Given below is the verse ...
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Grivasana – Neck Posture

Griva- Neck This is a strenuous posture. Only people in good, sound health should attempt it. Steps: Lie flat on the back Bend your knees ...
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Hasta Utthanasana- Raised Arms Pose

This posture also comes in Surya Namaskar of Hatha Yoga. Steps: Start with feet together and hands by the sides of the body (Samasthiti) Inhale, ...
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Makarasana – Crocodile/ Dolphin posture

Steps: Variation 1 Lie on your stomach, lift your chest up and bring your elbows under your shoulder. Place the palms on the cheeks and ...
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Marjariasana- Cat Posture

This yoga posture is usually performed in combination with Bitilasana (cow posture) for a vinyasa (movement) to warm up the spine. If you are combining ...
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Matsyasana – Fish Posture

This is a posture with a lot of physical and therapeutic benefits, it may take some time to master so that you are feeling comfortable, ...
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Purvottanasana – Intense East Stretch /Setuasana – Bridge Pose

Also known as upward plank pose Purv - East Ott - intense Tan - stretch Setu - Bridge Intense east stretch, got this name, as ...
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Saral Bhujangasana – Easy Cobra Posture – Sphinx Posture

Saral - easy. Also known as sphinx asana. Steps: Lie flat on the stomach, with your chin on the floor, legs straight, feet together and ...
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Sarpasana – Snake Posture

Sarp = Snake Steps: Lie flat on the stomach, with the chin on the floor. Inter lock your fingers behind your back. Inhale, use the ...
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Shalabhasana - Locust Posture

Shalabhasana – Locust Posture

Shalabh - Locust Steps: Lie flat on your stomach, with the legs and feet together, toes pointing back. Interlace your fingers and place them under ...
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Supta Virasana – Reclining Hero Posture

This is an intense stretch on the knees so be particularly careful if you feel any pain. DO NOT practice this posture until you can ...
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Tiryak Bhujangasana – Swaying Cobra posture

Tiryak means swaying, bhujang means a snake. Steps:   Lie down on your stomach. Legs straight with toes pointing backwards (feet can be together or apart ...
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Urdhva Dhanurasana – Upward Bow Posture / Chakrasana – Wheel Posture

Steps: Lie down on your back, inhale and bend your knees so that your feet are flat on the floor with the heels as close ...
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Ushtrasana – Camel posture

In Sanskrit ‘ushtra‘ means ‘Camel’ so it is also called the camel posture. Steps for Ushtrasana (Camel pose) 1.Sit on your heels, with your knees ...
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Vipreet Naukasana – Reverse boat posture

Vipreet means reverse, nauka means boat. This posture is also called salabhasana in Iyenger yoga. Variation 1 Variation 2 Steps: Lie on the floor on the ...
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Vyaghrasana – Tiger Pose

Vyaghr-Tiger. This is a dynamic pose, Vyaghrasana 1 (on inhale) Vyaghrasana 2 (on exhale) Steps: Start in a tabletop position, (on your hands and knees) ...
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