Backbend Poses

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Dhanurasana (Bow Pose)
The torso and legs represent the body of the bow, and
the arms the string.

•
Ustrasana (Camel Pose)
For this pose you can pad your knees and shins with a
thickly folded blanket.

•
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.

•
Matsyasana (Fish Pose)
 It is said that if you perform this pose in water, you will
be able to float like a fish.

•
Kapotasana (King Pigeon Pose)
Invigorates your body and gives your spirits a lift. An
extremely deep backbend appropriate for advanced
practitioners only.

•
Natarajasana (Lord of the Dance Pose)
Nataraja is another name for Shiva. His dance
symbolizes cosmic energy.

•
Eka Pada Rajakapotasana II (One-
Legged King Pigeon Pose II)
Nowadays we simply shoo pigeons away from our
public gathering places. But in Vedic times, 3,000 years
ago, the pigeon was a bird of ill omen, the messenger of
the goddess Nirriti, a personification of misfortune,
misery, and death.
•
Urdhva Dhanurasana (Upward Bow or
Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and
gives a boost of energy.

•
Dwi Pada Viparita Dandasana (Upward
Facing Two-Foot Staff Pose )
Can you practice Wheel with straight arms and
Headstand without strain? Then, you're ready.

•
Setu Bandha Sarvangasana (Bridge
Pose)
Calms the brain and rejuvenates tired legs.

•
Bhujangasana (Cobra Pose)
This posture promotes flexibility in the spine and
encourages the chest to open.
•
Pincha Mayurasana (Feathered Peacock
Pose)
This pose is also commonly called Forearm or Elbow
Balance.

•
Ardha Bhekasana (Half Frog Pose)
This pose is more than a backbend; it opens the
shoulders, chest, and thighs all at once.

•
Salambhasana (Locust Pose)
An effective means for strengthening the back of the
torso, legs, and arms in preparation for the deeper
backbends.

•
 Eka Pada Rajakapotasana (One-Legged
King Pigeon Pose)
Deep backbend that puffs the chest, making a yogi
resemble a pigeon.

•
Sphinx Pose
Sphinx Pose is the infant of backbends. It can be
practiced with either an active or passive approach.

•
Urdhva Mukha Svanasana (Upward-
Facing Dog)
Upward-Facing Dog will challenge you to lift and open
your chest.

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