How to do a Backbend

There are many different backbend postures in yoga; however, the camel may be the most common, as you can adapt it to every fitness level. Backbends help to correct years of poor posture, increase circulation, release tension in the joints and spine, while lengthening the entire body. But, to do a backbend requires patience and practice, as moving too quickly can cause more harm than good.

Things You'll Need

  • Yoga mat
  • Yoga blocks
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Instructions

    • 1

      Do backbends only once your body is thoroughly warmed up, otherwise you risk injury and are sure to experience lots of frustration. Additionally, backbends require concentration, so if your mind is wandering or you cannot relax into the pose, it is better to wait for another day than to force it and hurt yourself.

    • 2

      Rest on your knees on your yoga mat. For comfort, you can double or even triple your mat under your knees. Your knees should be just a few inches apart and your feet extended straight behind your knees. For beginners, lift up onto your toes so that your heels are a bit higher off of the ground. For those with greater flexibility, drop your feet so that the tops are flat against the mat.

    • 3

      Use yoga blocks if you are just beginning to practice the camel. Place a block upright on the outsides of your feet, even with your ankles. If you find this position too easy, drop the block onto it's side. When practicing with blocks, lift up onto your toes and as you become comfortable, try placing your hands on your feet instead of the blocks.

    • 4

      Keep your spine tall and straight and tuck your tail bone under to help protect your back. Inhale deeply, lengthening the spine and then exhale and tip your head back. Slowly reach your hands behind you to grip your blocks or the your feet as you continue to exhale.

    • 5

      Make sure that your fingers point behind your with thumbs facing in towards one another, regardless of whether you are holding the blocks or your feet. If holding your feet, your palms should cup your heels and your fingers should extend down the bottoms of your feet.

    • 6

      Push your hips forward as you breath deeply and hold the camel pose. From your hips to your knees, your body should create a straight line while your spine curves gently so that you can focus your gaze behind you. Again, remember to keep your pelvis tucked under and your thigh muscles engages. Hold the pose for 10 full breaths and then exhale as you lift up to your beginning position.