A flexible spine helps you move through life more easily. Read to learn to practice the Standing Backward Bend pose properly.
Standing Backward Bend is a deep backbend that gently opens the chest and increases flexibility in the spine.
In Sanskrit, this pose is known as Ardha Chakrasana (Ar-DAA-Chahk-RAA-SUN-aa). Ardha means half, chakra means wheel, and asana means pose.
Level of Difficulty: Beginner/Intermediate
Standing Backward Bend benefits
Stretches the front upper torso
Tones the arms and shoulder muscles
Opens the chest
Increases flexibility in the spine
Precautions for Standing Backward Bend
Hip or spinal injury
High blood pressure
Peptic or duodenal ulcers
Hernia
Pregnancy
Preparatory poses
Step-by-step instructions for Standing Backward Bend
Stand straight with both feet together and arms alongside your body.
Balance your weight equally on both feet.
Breathing in, extend your arms overhead with your palms facing inwards.
Breathing out, gently bend backward, pushing your pelvis forward and keeping your arms in line with your ears and your elbows and knees straight.
Keep your head up and lift your chest towards the ceiling.
Hold and breathe deeply.
Breathe in, and come back up.
Breathe out, lower your arms, and relax.
Follow up poses
Standing Backward Bend modifications and variations
To modify: To lessen the intensity of the pose, bring your hands to your lower back, supporting yourself with your palms. Ensure you are lifting out of your chest and not crunching in your lower back.
To increase the challenge: Bend your head back and continue gently arching your spine into a deeper backbend.
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