Yoga backbends offer a vast range of benefits not only for spinal elongation and strength but also for overall mobility and flexibility. However, the poses are also quite tricky and require proper warm-up and guided practice.

Learning the pose from certified trainers and practicing under guidance are the best strategies to secure maximum positive outcomes. If you are interested, you can join a hot yoga downtown studio and practice backbends with experts to secure the intended outcomes.

What are Yoga Backbends?

Yoga backbends are the poses that stretch the spine, boost mobility, and strengthen various muscles. Yoga backbends can be practiced standing, sitting, lying, or bending backward.

Benefits of Yoga Backbends

Here are some of the most notable benefits of yoga backbends you must know about:

• Strengthen the Back
• Lengthen the Spine
• Increase Flexibility
• Improve Mobility
• Promote Good Posture

Top 10 Yoga Backbend Poses For Beginners

The most common and effective yoga backbends beginners can practice include the following:

1. Cobra Pose
2. Bridge Pose
3. Bow Pose
4. Locust Pose
5. Fish Pose
6. Wheel Pose
7. Upward Facing Dog
8. Camel Pose
9. Pigeon Pose
10. Sphinx Pose

Common Mistakes in Backbend Poses

Common mistakes to watch out for in backbend poses include the following:

• Forcing the Pose
• Skipping Warm-Up
• Misaligning the Hands and Feet
• Holding the Breath
• Neglecting the Upper Back

When to Avoid Yoga Backbends?

You must avoid yoga backbends if you have any of the following conditions:

• Back Injuries
• Shoulder Issues
• Flexibility Limitations
• High Blood Pressure
• Recent Surgery

Final Word!

Yoga backbends can offer multiple physical health benefits if practiced perfectly. Practicing the backbends can challenging for beginners but you can master it with the support of experts.

Read more: Tabletop Pose: A Beginner’s Guide