Backbends
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Yoga Techniques and Fitness
Overview
In this lesson, we examine backbending poses as a category, and ways to apply this knowledge in teaching.
Objective
Become proficient in the nature and effects of backbending poses, and considerations for wisely teaching and sequencing them.
What You'll Get
Describe the primary effect of backbends and a secondary effect that is experienced in active backbends. Define the anatomical term “extension” and explain what is meant by spinal extension in yoga. List categories of backbends, the actions that characterize them and an example of each. Describe the general physical and energetic effects of backbends. Define “nutation and “counternutation” and explain the proper action of the sacrum during backbending. Explain the circumstances under which students will likely benefit from contracting the glutes in backbending and when it is usually best to relax the glutes. Describe low body engagement and alignment practices to support healthy backbending. Describe sequencing considerations and provide a list of backbending poses.
Introduction
Backbends can be practiced from a variety of foundations, including standing, kneeling, supine and prone.
Backbends stretch the front of the body. In active (as opposed to passive or restorative) backbends, there is the secondary effect of strengthening the back muscles.
The term “spinal extension” means reducing the spinal curves or lengthening the entire spine. It refers to the relationship of the spinal curves to each other while the phrases “forward bending” and “backbending” refer to particular movements through space.
The ability to bend backward varies not only due to personal practice and experience, but on a person’s individual musculoskeletal system. Bernie Clark explains:
BONE STRUCTURE MAKE A MAJOR IMPACT
A great deal of variation exists between lumbar spines, including differences in the number of lumbar vertebrae you may have (anywhere from four to six) and the natural amount of backward curve (called lordosis) you may possess (anywhere from 29° to 69°). Another key variation that has a dramatic effect on your backbends are your spinous processes. Spinous processes are the bumpy bits of our vertebrae that you can feel when you palpate your spine. Some people have big spinous processes… and some rare individuals may have one or two missing completely! … Imagine the students who possess the lumbar spines shown in figure 1 doing cobra pose as shown in figure 2 (above)… Notice the spaces between the spinous processes… The student on the left has very small gaps. Indeed, between L4 and L5 there is no gap at all. His processes are already kissing, so there is no room for any extension at this joint. But this need not disqualify him from moving to his natural limits or from doing his yoga practice with attention and intention. – Bernie Clark
As Olga Kabel so clearly explains here, there are four types of backbends: 1) prone, 2) downward arch, 3) upward arch, and 4) asymmetrical. See more on each below.
Prone
- Purpose: Strengthen back
- Examples: Salamba Bhujangasana (Supported Cobra / Sphinx Pose), Bhujangasana (Cobra Pose), Salabhasana (Locust Pose)
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