Exploring Top 10 Backbend Yoga Poses

Written By Elyce Neuhauser

| Updated on  May 15, 2024
Exploring Top 10 Backbend Yoga Poses

Backbend Yoga Poses in yoga, you bend backward, called a pose. These exercises aim to make the spine more flexible, make the lumbar and thoracic spines more mobile, open the chest and lungs, and boost circulation. One of the main types of yoga poses is the backbend yoga pose. When you do backbends, your front body becomes more open, your hips become more flexible, and your lumbar and thoracic spines become more mobile. Backbend Yoga Poses To keep balance, forward-bending yoga poses should have an equal number and difficulty level.

Shoulder bending will be more challenging if you work at a desk or have back pain all day. There are many back-bending yoga poses, so people of all skill levels can find one that works for them. Asana backbends make it easier to move and develop the muscles that support the spine. Most people can move their lower back or lumbar spine, so that's where they start bending their back.

On the other hand, working on getting more freedom in the thoracic (upper) spine is also very helpful. The neck or cervical spine stays neutral in most yoga backbend poses for newbies. In more advanced poses, however, the neck may move into extension.

In this article, we'll delve into the top 10 backbend yoga poses you can incorporate into your practice for a healthier, more vibrant life.


  • You have your elbows up and are lying on your back.
  • Put your hands under your shoulders and your upper arms straight out from your body.
  • Create space between your shoulders and ears by pressing it into your forearms and palms.
  • Keep your pelvis and feet on the floor and activate your legs.


  • Lie stomach-down with forehead on the floor.
  • Bring your palms flat on the mat under your shoulders and bend your elbows straight back.
  • Lift your shoulders whatever amount by pressing in your pelvis and feet on an inhalation.
  • Avoid palm pressing. Return to work. Palms can be lifted gently from the floor.
  • Exhale and repeat numerous times.


  • To lift your pelvis and legs off the mat from Cobra Pose, activate your legs and glutes and press into your palms.
  • Soft elbows are fine. It helps pull the chest through the upper arms.
  • Face forward and keep your neck neutral.


  • As you lay there, put your arms by your sides.
  • Enclose your pelvis to the floor by pressing. If your hips hurt, use a Yoga Pad.
  • As you inhale, get your arms, legs, and chest off the ground.
  • Hold this position for several breaths and drop it to the floor.


  • Lie stomach-down with bowed knees.
  • Grab the ankle outsides with your arms back.
  • Foot flexing, shoulders back.
  • On an inhalation, draw your legs back to raise your chest.
  • Let go to the floor after a few breaths.


  • After Sphinx Pose, bend your knees and face the ceiling.
  • Hold your right foot with your thumb pointing down about your fingers on the outside of your toes.
  • Using an overhand grip on your toes with your thumb pointed down, point your elbow toward the ceiling. This is 'flipping your grip'.
  • Do the same on your left.
  • Lift your chest and thighs by kicking back.


  • Bend your knees, puff your chest, and lower your head from the Full Cobra Pose.
  • Support yourself with your arms in front or grip your knees with your hands behind you.
  • Holding your knees, open your chest, and potentially meet your crown and soles.


  • Kneel with hips over knees and thighs perpendicular to the floor. Protect tender knees with a Yoga[1] Pad.
  • Touch your lower back with downward-pointing fingers.
  • Extend your spine and open your chest to the ceiling with your hips over your knees.
  • Hold onto your heels or keep your hands on your lower back. Tuck your toes if your heels feel far.


  • Laid on your back with your legs bent over your ankles, elbows bent, and palms behind your shoulders with fingers facing back.
  • Midline elbow hug.
  • Straighten your arms and legs and elevate your pelvis by pressing into your palms and glutes.
  • Parallelize your feet.
  • Push your chest forward.
  • Bend elbows to release after several breaths.


  • Spread your legs and arms by your sides as you lie on your back.
  • Lift your chest off the mat with forearm presses and elbow bends.
  • Arch your back and lower your head to the floor, keeping your spine off the mat.
  • Move your legs and feet.
  • Lift your head and release the pose by pressing it into your forearms after several breaths.

Backbend Yoga Poses Benefits

  • It makes the back muscles stronger.
  • Helps with back pain.
  • Stretches the hip flexors, 
  • improves posture.
  • Releases prana (life-force energy), 
  • Boosts happiness, 
  • It improves circulation and opens the shoulders and chest.
  • It makes the heart area work better.
  • It helps you breathe better.


Incorporating backbend yoga poses into your practice can transform your physical, mental, and emotional well-being. You can unlock the many benefits of this enriching yoga practice by exploring the top 10 backbend poses and practicing them mindfully and safely.

Read More: Explore Community Yoga And its benefits.

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