Most of us spend hours hunched forward at desks or on bikes, straining our spines. Counteract this by incorporating regular backbends into your routine to promote spinal health and openness.
A backbend is a yoga posture that gently stretches the front of your body. Whether seated, lying down, or standing, backbends effectively open the chest by creating space between the vertebrae and elongating the spine. They also target the thigh muscles for added flexibility.
Read also: ‘Heavy meal? This yoga pose brings relief’
Backbends often meet resistance, both physical and emotional. As we age, spinal flexibility decreases, and sedentary lifestyles tighten the back, abdominal, and chest muscles—contributing to lower back discomfort. This pose vulnerably exposes the heart and throat areas, stirring stored emotions that may surface as tears.
Hint: Enhance comfort in seated or supine backbends with props like bolsters, cushions, yoga blocks, or a chair to deepen relaxation.
Lie on your stomach with your forehead and ribs on the floor, hands beside your body, palms facing each other. Exhale, then inhale to press your pelvis down while lifting your chest, legs, and arms off the mat—keeping palms facing inward. Spread your fingers wide, gaze forward, and roll your shoulders away from your ears. Hold for six to nine breaths before lowering down.
Good to know: Protect your back by progressing gradually—avoid forcing the pose. Exit immediately if you feel sharp pain. Skip if you have severe back injuries, heart conditions, or low blood pressure.
Text: Annemiek de Gier
