How to Perfect a Backbend

Backbends in yoga are among the greatest full body stretches, moving the body against the normal postures and resetting old habits to relieve pain and tension throughout. However, backbends can be extremely challenging, and if you don't perform them correctly, they can cause harm. With the right technique, you can slowly and gently perfect a backbend.

Things You'll Need

  • Yoga props (straps and blocks)
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Instructions

    • 1

      Use props as you begin backbends, as trying to move directly into a full posture will only cause your body stress and promote injury. For sleeping backbends, or those performed on your stomach, you can wrap a strap around your feet and hold the ends in your hands as you lift. For kneeling backbends, such as the camel, place two yoga blocks beside your feet and rest on top of them in a comfortable position.

    • 2

      Relax your body completely and breathe slowly and deeply as you move into a backbend to help perfect your technique. If at any point your feel discomfort or tension building in your body, it is a sign that you have gone further than your body would like. Lift out of the backbend slightly until you feel comfortable, holding as you breathe deeply. With time, your deep breathing will help you to move further into the pose.

    • 3

      Take your time, as you can't reach a perfect backbend overnight. In fact, some yogis struggle for years to move into the furthest positions. It is not about reaching the most advanced position written, it is about reaching the most advanced position for your body. So have patience and listen to what your own body needs.

    • 4

      Make sure that you only move into backbend postures once your body is completely warmed up. As a general rule, backbends are practiced after the standing postures and before the floor postures, that is after you are warmed up and before you begin to cool down.

    • 5

      Concentrate fully during backbends. If you are having a day when your mind wanders, this is not a time to practice your backbends, as they require your full attention both to perfect the poses and to prevent injury. Again, these things take time so be patient with yourself and allow perfection to come in its own time.