Back bends
Backward bending postures squeeze the abdominal organs
‘Bending back and opening the chest also unlocks the spirit within. Practicing these postures takes you along previously untravelled paths, challenging you to overcome fear and frustration, teaching you to move with ease and grace and to live with an open heart and a passion for life and love’
(J Chapmen, Yoga for Inner Strength, p164).
The backward bending asanas energize, refresh and invigorate the body- opening the chest, encouraging inhalation, an action associated with embracing life. They are often dynamic postures which move to counter gravity and therefore require and build energy and strength, especially in the wrists, arms, legs, buttocks and spine. Meanwhile stretching the front of the abdomen, hips, thighs, shoulders and chest.
On an anatomical level, this action stretches and releases the muscles of the chest allowing circulation to flow freely to the heart and lungs. During the back-bend the thymus is pressured, and then released, this stimulation can aid immune function. The nervous system is stimulated, building heat and stimulating metabolism, on a subtle level this action relates to Jathari Agni. The abdominal muscles receive a stretch, as does the digestive system, stimulating Samana Vayu. The Nervous system benefits, as Cerebral-Spinal fluids are pumped (since the body is usually in a forward bend) this can result in a clearer feeling mind, and benefits all the nadis. Back-bends stimulate the lymphatic system, pumping lymphatic fluids, by opening the chest, armpits and groin where lymph nodes and glands are located. The kidneys and adrenals are squeezed, further enhancing this cleansing action, while releasing adrenaline, which can feel like a buzzy rush, although for many there can also be a fear response.
Many people are not comfortable or encounter fear in back-bends. This is one of the reasons strong back bends are usually not taught to beginners. Softer and gentler back-bends (e.g. marjariasana and variations of Makrasana ) can begin this process.
According to APMB ‘Those who have difficulty in bending backwards may be frightened to face life or give of themselves with love’ (p 194). Looking at the subtle body, back bends open Anahata chakra, relating to love- for self and others, as well as Manipura chakra – relating to personal power. Although they can be initially very challenging, practicing backbends can help to increase energy and counteract depression, as well as breaking down ‘body armor’. If at any moment, pain or discomfort is experienced, come out of the asana.
Bending backwards turns the body out to face the world, often from a different perspective. Backbends can move blocked energy through all the chakras, when I’ve been feeling sluggish, tamasic and in a rut, I’ve found that backward bends can shift this energy, leaving my mind clearer and more focused. Often after backbends I feel invigorated, empowered and free and as though I have expanded boundaries (or maybe realizing that those self created boundaries do not need to exist). I’ve recently noticed that I do need to work with awareness when it comes to back-bends, it is an action that comes easily to my body and on an emotional level I often bend over backwards to try to please others, habits which I should be aiming to balance.
Back-bends are balanced and counter-posed by forward bends, in many practices, this may be a strong forward bend such as paschimottanasana, although I prefer a short savasana and gentler forward bend like Apanasana. Supta Baddha konasana can also feel very comfortable after Urdhva Danurasana, broadening and releasing the lower back.
Back-bending is an unusual position for the spine, and should be approached very gently by people with back problems, pain or injury, with the guidance of a remedial yoga teacher. It is also not recommended to practice Urdhva Danurasana when menstruating, pregnant, very tired, suffering from high or low blood pressure, carpal tunnel syndrome, headache or heart problems. A gentler back-bend, such as Sethu Bandhasana, or a supported back bend (e.g. reclining over a bolster) may be more suitable.
Working with the breath can help us feel calm, and move into backbends safely. Inhale to lengthen out of the lower back, strengthening the legs and opening the chest. Exhale to soften, possibly releasing deeper into the posture. If the breath is held constrained or panicked, ease out of the pose until you relax. The breath is a good indicator that adjustment is needed, as is knees that are rolling in or out, an over-extended lower back, and obviously the facial expression and body language of the student. When a student is very, very comfortable in this asana, variations like leg raises, or straightening the legs could be introduced.
Back bends
Bhujangasana (boo-jang-GAHS-anna)
(Cobra Pose) bhujanga = serpent, snake
Dhanurasana don-your-AHS-anna)
Bow Pose) dhanu = bow
Eka Pada Rajakapotasana
(aa-KAH pah-DAH rah-JAH-cop-poh-TAHS-anna)
(One-Legged King Pigeon Pose) eka = one, pada = foot or leg, raja = king, kapota = pigeon or dove
Salabhasana (sha-la-BAHS-anna) (Locust Pose) salabha = grasshopper, locust
Setu Bandha Sarvangasana (SET-too BAHN-dah) (Bridge Pose) (SET-too BAHN-dah), bandha = lock
Urdhva Dhanurasana (ERD-vah don-your-AHS-anna) (Upward Bow Pose, Backbend, or Wheel) urdhva = upward, dhanu = bow
Urdhva Mukha Svanasana (ERD-vah MOO-kah shvon-AHS-anna) (Upward-Facing Dog) urdhva mukha = face upward (urdhva = upward mukha = face) , svana = dog
Ustrasana (oosh-TRAHS-anna) (Camel Pose) ustra = camel
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