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Backbends poses

Poses that extend the spine and open the front of the body — chest, hip flexors and abdomen.

Beginner backbends 16

Learnable in a first class, with a version that works for most bodies.

सेतुबंधासन● Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds Cobra Pose● भुजंगासन Beginner · backbends · 15–30 seconds, 2–3 rounds Cat Pose Mārjaryāsana Beginner · backbends · 8–12 rounds with Cow Cow Pose Bitilāsana Beginner · backbends · 8–12 rounds with Cat Easy Bow Pose Sarala Dhanurāsana नवशिके · मागे वाकण्याची आसने · 15–30 सेकंद, 2 फेऱ्या Half Camel Pose Ardha Uṣṭrāsana Beginner · backbends · 20–40 seconds अर्ध शलभासन अर्ध शलभासन नवशिके · मागे वाकण्याची आसने · प्रत्येक बाजूला 10–15 सेकंद, 2–3 फेऱ्या शलभासन शलभासन नवशिके · मागे वाकण्याची आसने · 10–20 सेकंद, 3 फेऱ्या Melting Heart Pose Anāhatāsana नवशिके · मागे वाकण्याची आसने · 1–2 मिनिटे Raised Arms Pose हस्त उत्तानासन Beginner · backbends · 2–3 breaths Reverse Tabletop Pose Ardha Pūrvottānāsana नवशिके · मागे वाकण्याची आसने · 20–30 सेकंद, 2 फेऱ्या सर्पासन सर्पासन नवशिके · मागे वाकण्याची आसने · 10–20 सेकंद, 3 फेऱ्या स्फिंक्स आसन Sālamba Bhujaṅgāsana नवशिके · मागे वाकण्याची आसने · 1–3 मिनिटे Standing Backward Bend Ardha Cakrāsana Beginner · backbends · 2–4 breaths, 2 rounds Tiger Pose Vyāghrāsana Beginner · backbends · 6–10 rounds each side Twisting Cobra Pose Tiryaka Bhujaṅgāsana Beginner · backbends · 5–8 slow rounds each side

Intermediate backbends 14

Assume a working base of strength and range, and a teacher who has watched you move.

धनुरासन धनुरासन Intermediate · backbends · 15–25 seconds, 2–3 rounds Camel Pose Uṣṭrāsana Intermediate · backbends · 20–30 seconds, 2 rounds Fish Pose Matsyāsana Intermediate · backbends · 20–40 seconds Four-Footed Pose Catuṣpādāsana Intermediate · backbends · 20–40 seconds, 2 rounds अर्ध धनुष्य आसन Ardha Dhanurāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 15–20 सेकंद Half Frog Pose Ardha Bhekāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 20–30 सेकंद One-Legged Bridge Pose Eka Pāda Setu Bandhāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 15–20 सेकंद One-Legged King Pigeon Pose Eka Pāda Rājakapotāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 30–60 सेकंद Reclining Hero Pose Supta Vīrāsana Intermediate · backbends · 1–3 minutes पार्श्व धनुष्य आसन Pārśva Dhanurāsana Intermediate · backbends · 2–3 breaths each side Supported Upward Bow Pose Sālamba Ūrdhva Dhanurāsana Intermediate · backbends · 1–3 minutes Upward Plank Pose Pūrvottānāsana Intermediate · backbends · 15–30 seconds, 2 rounds Upward-Facing Dog ऊर्ध्व मुख श्वानासन Intermediate · backbends · 15–30 seconds Wild Thing Camatkārāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 10–20 सेकंद

Advanced backbends 13

Long-practice poses. The risk is rarely the shape itself — it is arriving at it years early.

Bridge Pose on the Crown Setu Bandhāsana Advanced · backbends · 10–20 seconds Bulb Pose Kandāsana Advanced · backbends · 10–20 seconds मंडूकासन Bhekāsana Advanced · backbends · 10–20 seconds Gheranda's Pose Gheraṇḍāsana प्रगत · पाठीमागे वाकणे · प्रत्येक बाजूला 15–20 सेकंद उलटे शलभासन विपरीत शलभासन Advanced · backbends · 5–10 seconds Inverted Staff Pose Viparīta Daṇḍāsana Advanced · backbends · 20–40 seconds King Pigeon Pose Rājakapotāsana Advanced · backbends · 5–10 seconds Little Thunderbolt Pose Laghu Vajrāsana Advanced · backbends · 5–10 seconds One-Legged Inverted Staff Pose Eka Pāda Viparīta Daṇḍāsana प्रगत · पाठीमागे वाकणे · प्रत्येक बाजूला 5–10 सेकंद One-Legged Upward Bow Pose Eka Pāda Ūrdhva Dhanurāsana प्रगत · पाठीमागे वाकणे · प्रत्येक बाजूला 5–10 सेकंद Pigeon Pose Kapotāsana Advanced · backbends · 10–20 seconds Two-Legged Inverted Staff Pose Dvi Pāda Viparīta Daṇḍāsana Advanced · backbends · 30–60 seconds Upward Bow Pose Ūrdhva Dhanurāsana Advanced · backbends · 10–20 seconds, 2–3 rounds

Asked before class

What are backbends in yoga?

Poses that extend the spine and open the front of the body — chest, hip flexors and abdomen. YogaPath lists 43 of them, from Bridge Pose through to Upward Bow Pose.

Which backbends should a beginner start with?

The 16 poses in this family marked beginner: Bridge Pose, Cat Pose, Cobra Pose, Cow Pose, Easy Bow Pose and others. Each has a version that works for most bodies, and each page lists who should skip it.

Are backbends safe for everyone?

No family of poses is. Each page in this group lists its own contraindications — pregnancy, blood pressure, glaucoma, and neck, knee, shoulder or wrist injury all rule out specific poses. Read the cautions on the individual page, ask your doctor if a condition applies to you, and learn the poses with a qualified teacher.

Other families

Standing 18Seated 29पुढे वाकण्याची आसने 22पिळण्याची आसने 25Inversions 20Balance 31Restorative 21

Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written आणि what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

स्रोत·Published asana references·asana names, alignment and cautions as taught·पुनरावलोकन जुलै 2026

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram Geeta Patel @geetapatelnz Instagram Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.

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प्रकाशक

Amit Sharma

ऑकलंडमधील रिअल इस्टेट एजंट आणि मार्केटर. संदर्भासह मोफत डेटा टूल्स बनवतात.

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