Backbends keep the spine supple and aligned properly, while bringing awareness to the vulnerable portions, making them stronger.

		Bow Bend Posture - Dhanurasana Bow Pose requires flexibility and strength of the core and back. Increasing your physical fitness level, consistent practice of this pose will bring greater health to the nervous and digestive systems as the center of gravity rests in the abdomen.

		Bridge Pose - Setu Bandha Sarvangasana The benefits of this yoga position include stress relief and upper body strength. Relaxing the body and bringing clarity to the mind, the pose works as a introduction to the Shoulderstand Posture. This pose must be included in consistent yoga exercise.

		Camel Posture - Ustrasana A rejuvenating yoga posture, Camel Posture allows for greater respiration by opening the chest and pelvic areas. Stretching the front of the body from knee to throat, yoga class with this yoga pose brings suppleness to the spine and lower back.

		Cat Stretch Pose - Vajrasana A deep backbend, this yoga position strengthens the muscles of the torso. Exercise with this pose for several rounds to bring heat and flexibility to the spine, releasing toxins and stimulating the internal organs.

		Caterpillar Transitionary Position This yoga pose is used in the Sun Salutation as a transitional posture between the Plank and Cobra Pose. By itself, it is a great muscle contractor to use before a lengthening stretch. Caterpillar Yoga Pose brings increased energy and opening to the lower abdomen.

		Cobra Pose - Bhujangasana This yoga posture promotes flexibility in the spine and encourages the chest to open. It is a good yoga exercise to train the shoulderblades on proper positioning in relation to the spine. Return to a resting position, such as Child's Pose, after practice of this asana is recommended.

		Fish Pose - Matsyasana The Fish yoga pose works as a great chest opener, inclreasing lung capacity. This position is often used in yoga class to counterbalance the Shoulderstand Yoga Posture and increases it's benefits. It is said that if you practice this pose in water, you will be able to float like a fish!

		Half Moon Bend Posture - Urdhva Hastasana Though this yoga pose incorporates the name of 'moon', it is a most rejuvenating yoga posture! Stretching the entire line of the body, this pose strengthens the cardiovascular, endocrine, and respiratory systems. Practice only with a health spine as yoga practice of Half Moon Bend Posture requires both strength and flexibility.

		King Dancer Pose - Natarajasana This yoga pose translates as another name of Shiva. King Dancer Yoga Pose is symbolic towards the Five Actions of Universal Energy: Creation, Protection, and Destruction of the World- or Self-Realization Self-Illusion, and Release. As yoga exercise, this position balanced and brings flexibility to the hips, spine, and chest.

		Locust Pose - Salabhasana This yoga pose stretches the spine, exercising and strengthening the abdomen and back. It requires deep core strength and lumbar flexibility. The Locust Yoga Pose is one that is learned gradually through a series of yoga classes to get comfortable and stronger. The mind focuses and mind-body connection sharpens with this yoga practice.

		Lunge Pose - Utthita Ashwa Sanchalanasana This yoga pose will offers a spinal stretch, opening the chest and pelvic cavities. This yoga position is used in the Sun Salutation stretching the groin, hip flexors, and legs. It is a productive yoga exercise to strengthen the spine and surrounding muscles.

		Pigeon Pose - Eka Pada Rajakapotasana Pigeon Yoga Pose is an elixir to relieving tension of the spine and back, vital to wellness of body and mind in yoga. This yoga exercise develops balance, lengthening and elongation into a curving backbend. It's name comes from the Sanskrit 'kapota', which is a puffed-chested dove or pigeon.

		Plank Upwards - Urdhva Mukha Purvottanasana This is an intense stretch for the east side, or front, of the body - from fingertip and shoulder, to toes - bringing power and strength. It stimulates the natural energy flow of the body and builds self-confidence and self-awareness. Plank Yoga Pose upwards develops the mind-body awareness.

		Reclining Hero Stretch Pose - Supta Virasana This yoga pose energizes the body and stimulates the mind. Providing a massage to the heart, blood flow increases to fight arterial blockages, corrects prolapsed uterus, and reduces inflammation. Hero Yoga Pose Reclining is an exercise of will and relaxation.

		Tiger Stretch Position - Vyaghrasana This yoga pose is an extension of the Yoga Pose Cat Stretch Asana. It is to be practiced during yoga class only if the lumbar region of the back is healthy. Tiger Stretch Yoga Position builds core strength and tightens the booty.

		Upwards Plank - Urdhva Mukha Purvottanasana This is an intense stretch frontal body stretch from fingertip and shoulder, to toes. It stimulates the natural energy flow of the body.

		Upward Facing Dog - Urdhva Mukha Svanasana This yoga posture shares similarities with Cobra Yoga Pose, toning and strengthening the entire length of the body to lift off of the mat. Keep the bellybutton pulled in to reduce lower back strain. Upward Facing Dog Yoga Pose awakens the front meridian of the body.

		Wheel Bend Posture - Urdhva Dhanurasana This yoga posture is an energizing backbend to strengthen the arms, legs, and core. Wheel Bend Yoga Posture brings suppleness and energy to the spine. The energy and perseverance of the heart and its corresponding chakra opens and strengthens with this posture.

TIPS

? Backbends require an extension and internal opening of the neck, shoulders, and vertebral column.
? Stretch the legs and trunk before practicing backbends, as a warm-up is essential to back health.
? Build your practice slowly and work with yourself. There should never be any pain or extreme discomfort. If you experience any of these symptoms, immediately stop the stretch and relax into a restorative pose, such as Childs Pose.

BENEFITS

? Backbends realign the spine, counteracting and re-teaching the body’s poor habits and making daily movement more comfortable, lending poise and grace.
? Backbends bring heat and energy to the spine. Because the vertebral column houses the energy pathway of the body (Sushmna Nadi), backbends help invigorate stagnant energy while working with the second to fifth chakras in particular.
? By activating the abdomen, they stimulate the kidneys, reproductive, and digestive system.
? Backbends build character, strength, and confidence – all attributes of the third chakra (at the solar plexus).
? Integrity of the spine creates integrity of the mind, combating depression and lethargy.
? By opening the chest, backbends also work with the heart center, encouraging complete expansion of the lungs. This brings vitality.
? The open belly and opposition of a curled-in pose helps us deal with vulnerability, spreading awareness of the body and mind.

HEALTH ADVISORIES

? During menstruation, pregnancy, and until eight weeks after giving birth, avoid strong backbends.
? Keep bends mild if you have a herniated disc, lumbar problems, or peptic/duodenal hernias. Always discuss your fitness and well-being plans with you medical doctor before attempting the exercise.
? Always warm-up prior to any practice.

AFTER PRACTICE OF BACKBENDS

The effects of backbends are very physical, and you should always follow a series with some counter poses, such as:
? Simple Twists
? Forward Folds
? Star Pose
? Plough (after the body has completely and fully warmed-up)