Backbends open the heart and can be a tonic for the spine when done gently. They also help you
to build trust in yourself and can leave you feeling joyous and refreshed.
BHEKASANA (Frog Pose)
- Lie on the belly and bring the forearms onto the floor
- Press pubic bone into floor and lengthen legs behind
you
- Bend right knee and either hold top of foot with right
hand or use strap to hold foot
- Lift heart and relax shoulders
- Hold 5-10 breaths then release and change sides
- Therapeutics: Stretches quadriceps and Psoas
- Preparation: Bhujangasana
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BHUJANGASANA (Cobra Pose)
- Lie on the belly with the hands under the shoulders
- Press pubic bone into floor and lengthen legs behind
you
- Inhale and press upper body away from floor keeping
shoulders back and chest broad
- Hold 5-10 breaths and release chest to floor
- Restorative: Can support lower abdomen with rolled
blanket
- Therapeutics: Opens front body, stretches lower back,
strengthens arms
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DHANURASANA (Bow Pose)
- Lie on belly with arms to sides
- Bend both knees and grasp ankles with hands
- Inhale and raise head, chest and knees away from
floor
- Hold up to 5 breaths and release
- Therapeutics: Strengthens lower back and spinal
muscles, stretches quadriceps and opens chest
- Preparation: Bhekasana
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EKA PADA RAJAKAPOTASANA (One-Legged King Pigeon
Pose)
- Begin in Adho Mukha Svanasana
- Bring right knee onto floor behind right wrist, place
shin across mat so that the right foot is on the left side
of the mat
- Stretch left leg behind you and try to square hips using
a folded blanket under right hip if needed
- Inhale press hands into floor as you lift the heart -
hold 5-10 breaths
- Exhale and fold over bent leg - hold up to 2 minutes
- Release by pressing back to Adho Mukha Svanasana
- Therapeutics: Stretches outer hip of front leg, and
lower back
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MATSYASANA (Fish Pose)
- Lie on back with arms to sides
- Inhale and lift head and chest away from floor, support
with forearms under back
- Rest back of head lightly on floor
- Hold 5-10 breaths and release
- Therapeutics: Opens throat and chest, counterpose for Salamba Sarvangasana
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SALABHASANA (Locust Pose)
- Lie on belly with arms to sides
- Press pubic bone into floor and lengthen legs behind
you
- Inhale and press palms towards ceiling as you lift
legs away from floor
- Hold 5 breaths and release
- Therapeutics: Strengthens lower back and spinal
muscles
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SETU BANDHA (Bridge Pose)
- Lie on back with knees bent and feet hips with apart
- Inhale and lift hips away from floor, rolling onto
upper back
- Clasp hands underneath body or press palms into
floor
- Hold 5-15 breaths and release
- Restorative: Place folded blanket under shoulders
and sacrum on block
- Therapeutics: Opens chest and activates thyroid
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URDHVA DHANURASANA (Upward Facing Bow Pose)
- Lie on back with knees bent hips width apart, hands
under shoulders
- Inhale and press body away from floor so that head and
hips are lifted
- Draw elbows together and keep knees from splaying
apart
- Hold up to 10 breaths and release
- Therapeutics: Energizing, opens entire front body
- Preparation: Adho Mukha Svanasana, Active Setu Bandha, Dhanurasana
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URDHVA MUKHA SVANASANA (Upward Facing Dog Pose)
- Lie on belly with hands under shoulders
- Lengthen legs behind you
- Press plams into floor and inhale the upper body and
thighs away from the floor
- Keep shoulders back and chest broad
- Hold 5-10 breaths and release
- Therapeutics: Strengthens arms, stretches front body
- Preparation: Bhujangasana
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USTRASANA (Camel Pose)
- Kneel with toes pointed and blocks places outside of
ankles
- Bring hands together at the heart
- Inhale lift heart and lean back keeping thighs
perpendicular to floor and pressing pubic bone forward
- Bring hands onto blocks or onto heels
- Hold 5-10 breaths and release
- Therapeutics: Opens front body and stretches
quadriceps, psoas and chest.
- Preparation: Dhanurasana
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