The Effect of Backward-Bending Yoga on Your Lungs

Let’s face it -- if you’re like most people, you spend a lot of time hunched forward, whether it be sitting at a computer, working at a counter, driving, reading or watching TV. Back-bend yoga poses counter that poor posture and help straighten out your back by opening up the chest, heart and lungs. As a result, you will feel revitalized and energized.

  1. Effect on Lung Capacity

    • The Camel pose increases lung capacity.

      During exercise, your body needs oxygen. Proper breathing during any form of exercise will help, but yoga focuses specifically on the breath. As a result, “Short-term yoga exercise improves respiratory breathing capacity by increasing chest wall expansion and forced expiratory lung volumes,” according to a study conducted by the Department of Physical Therapy at Khon Kaen University in Thailand and published in the "Thai Journal of Physiological Sciences." The experiment incorporated several types of yoga positions — including small to large back bends in the Cow, Camel and Tree poses — as well as spinal twists.

    Effect on Circulation and Energy

    • Back-bend poses like the Full Bow are energizing and stimulating.

      Because the back bend is a posture you’re not used to, your body and mind may feel resistance to it. However, if you face the fear and slowly work your way through it, starting with small bends, you might feel exhilarated — both from tackling the resistance and from the pose itself. Back bends are designed to be energizing, uplifting and stimulating. The movement of bending backward opens the chest to encourage inhalation, and stretches the muscles to promote circulation to the heart and lungs. Since yoga is a mind-body-spirit practice, it’s not surprising that the move is thought to open the heart emotionally as well as physically.

    Standing Back Bends

    • The Dancer's pose is a challenging standing back bend.

      Small back bends can be added to standing poses like the Mountain pose and Tree pose, and are often incorporated into Sun Salutation sequences. In addition, try standing back bends like the Warrior I and Sun Warrior, both of which require you to bend backward as you stand low to the ground with your forward leg bent and your rear leg firmly planted. Another standing back bend, which also greatly challenges and improves your sense of balance, is the Dancer’s pose. As you hold your rear foot in the same side hand and lean forward, concentrate on one spot on the floor so you remain steady as you kick your foot higher to increase the bend.

    Kneeling Back Bends

    • The One-Legged King Pigeon II incorporates a back bend.

      Several poses involve sitting or kneeling on the floor and bending backward. The Cow is the easiest, and usually alternates with the Cat; on all fours, synchronize your breathing with rounding the back into a Cat pose and then sinking it down into a Cow. Next in line of difficulty is the One-Legged King Pigeon I, where your front leg is bent on the ground, or One-Legged King Pigeon II, where your front knee is up and foot planted flat. In either case, pull your rear leg toward your body by the foot as you arch and stretch your back. The Camel pose looks intimidating, but can be very rewarding once you tackle it. From a kneeling position, lean back with your hands first planted at the small of your back; when you’re ready, reach one hand toward your foot for a Half Camel, and finally the other hand for a Full Camel.

    Floor Backbends

    • The Cobra pose is an easy floor back bend.

      Back bends done on your mat include the Cobra, where you bend up from the waist, and Up Dog, where you raise your entire body except your feet. A little more difficult is the Half Bow, where you grab one foot and kick it up toward the ceiling, and Full Bow, where you hold both feet at the same time. Finally, flip over to your back and try the Bridge, where you raise your pelvis into the air and interlock your hands underneath.