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Basic Yoga Poses And Back Bends

Back bends are an integral part of any yoga routine. They are stretches that help your body gain more flexibility and build muscle tone. They are also essential for strengthening and aligning the spine. Regular practice of backbends will free the spine from built up tension and rigidity. Many of our daily tasks require us to bend forwards or inwards. Over the years this causes wear and tear in the spine and spinal alignment. Using the backbends you can realign the spine to its neutral position.

Yoga postures are all about performing and holding the pose. However, when it comes to backbends, it is important not to hold the position for too long, especially if you’re new to yoga. The back is a sensitive and fragile area, over exertion can aggravate tension and result in pain.

Backbends open the front of your body, particularly the chest (targeting the heart and lungs), which improve the breathing process and flow of energy in the body. Along with flexibility and muscle strength, backbends also stimulates the abdomen, kidneys, reproductive and digestive system.

Poses For The Flexibility Of The Back

Some common backbend exercises include:

• Standing Backbends- This is the most basic and common backbend in any yoga routine. It is a great warm-up pose and is also a part of the sun salutations cycle. Standing backbends help stretch all the muscles in the frontal body. This strengthens the back as well as the core muscles of the abdominal region.
• Bridge Pose -The bridge pose is another basic backbend. It is often used as a warm-up pose. The bridge pose helps to open your chest and increases lung capacity and flow of energy in the body. It helps to make the spine stronger and more flexible. It also works the muscles in the neck, abdomen and thighs.
• Sphinx Pose- The sphinx is another basic backbend. It opens the chest and allows for effective deep breathing. It stimulates the nervous system and increases the flow of energy in the body. It also provides strength and flexibility to the spine.
• Upward Facing Dog Pose-The upward facing dog pose is one of the routine stretches in the sun salutations cycle. It is effective as it opens the chest and also helps strengthen the upper body. The pose works on the shoulders, arms, abdomen and back all at the same time.
• Cobra Pose- The cobra pose improves spinal flexibility and strengthens the muscles in the arms and back. The pose opens the chest and also helps stimulate the nervous system. It is especially useful to fight off menstrual irregularities and constipation.
• Cat Pose-The cat pose is a deep backbend. It aims at strengthening the torso muscles. It also lends flexibility and strength to the spine. The cat pose flushes out the toxins in the body and stimulates the internal organs.

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