Standing Backward Bend: Unlock Spine Flexibility with This Pose

Standing Backward Bend

Standing Backward Bend is a deep backbend that gently opens the chest and increases flexibility in the spine.

In Sanskrit, this pose is known as Ardha Chakrasana (Ar-DAA-Chahk-RAA-SUN-aa). Ardha means half, chakra means wheel, and asana means pose.

Standing Backward Bend benefits

• Stretches the front upper torso
• Tones the arms and shoulder muscles
• Opens the chest
• Increases flexibility in the spine

Precautions for Standing Backward Bend

• Hip or spinal injury
• High blood pressure
• Peptic or duodenal ulcers
• Hernia
• Pregnancy

Preparatory poses

• Mountain Pose
• Standing Spinal Twist
• The Angle Pose 1

Step-by-step instructions for Standing Backward Bend

1. Stand straight with both feet together and arms alongside your body.
2. Balance your weight equally on both feet.
3. Breathing in, extend your arms overhead with your palms facing inwards.
4. Breathing out, gently bend backward, pushing your pelvis forward and keeping your arms in line with your ears and your elbows and knees straight.
5. Keep your head up and lift your chest towards the ceiling.
6. Hold and breathe deeply.
7. Breathe in, and come back up.
8. Breathe out, lower your arms, and relax.

Follow up poses

• Tree Pose
• Wheel Pose

Standing Backward Bend modifications and variations

To modify: To lessen the intensity of the pose, bring your hands to your lower back, supporting yourself with your palms. Ensure you are lifting out of your chest and not crunching in your lower back.

To increase the challenge: Bend your head back and continue gently arching your spine into a deeper backbend.

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