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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.

Bridge Pose● Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds Cobra Pose● Bhujaṅgāsana 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 ਸ਼ੁਰੂਆਤੀ · ਪਿੱਛੇ ਝੁਕਣ ਵਾਲੇ ਆਸਣ · 15–30 ਸਕਿੰਟ, 2 ਗੇੜ Half Camel Pose Ardha Uṣṭrāsana Beginner · backbends · 20–40 seconds Half Locust Pose Ardha Śalabhāsana Beginner · backbends · 10–15 seconds each side, 2–3 rounds Locust Pose Śalabhāsana ਸ਼ੁਰੂਆਤੀ · ਪਿੱਛੇ ਝੁਕਣ ਵਾਲੇ ਆਸਣ · 10–20 ਸਕਿੰਟ, 3 ਗੇੜ Melting Heart Pose Anāhatāsana Beginner · backbends · 1–2 minutes Raised Arms Pose Hasta Uttānāsana Beginner · backbends · 2–3 breaths Reverse Tabletop Pose Ardha Pūrvottānāsana ਸ਼ੁਰੂਆਤੀ · ਪਿੱਛੇ ਝੁਕਣ ਵਾਲੇ ਆਸਣ · 20–30 ਸਕਿੰਟ, 2 ਗੇੜ Snake Pose Sarpāsana ਸ਼ੁਰੂਆਤੀ · ਪਿੱਛੇ ਝੁਕਣ ਵਾਲੇ ਆਸਣ · 10–20 ਸਕਿੰਟ, 3 ਗੇੜ Sphinx Pose Sālamba Bhujaṅgāsana Beginner · backbends · 1–3 minutes 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.

Bow Pose Dhanurāsana 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 Half Bow Pose Ardha Dhanurāsana Intermediate · backbends · 15–20 seconds each side Half Frog Pose Ardha Bhekāsana Intermediate · backbends · 20–30 seconds each side One-Legged Bridge Pose Eka Pāda Setu Bandhāsana Intermediate · backbends · 15–20 seconds each side One-Legged King Pigeon Pose Eka Pāda Rājakapotāsana Intermediate · backbends · 30–60 seconds each side Reclining Hero Pose Supta Vīrāsana Intermediate · backbends · 1–3 minutes Side Bow Pose 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 ਊਰਧਵ ਮੁਖ ਸ਼ਵਾਨਾਸਨ Intermediate · backbends · 15–30 seconds Wild Thing Camatkārāsana Intermediate · backbends · 10–20 seconds each side

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 Frog Pose Bhekāsana Advanced · backbends · 10–20 seconds Gheranda's Pose Gheraṇḍāsana Advanced · backbends · 15–20 seconds each side Inverted Locust Pose Viparīta Śalabhāsana 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 Advanced · backbends · 5–10 seconds each side One-Legged Upward Bow Pose Eka Pāda Ūrdhva Dhanurāsana Advanced · backbends · 5–10 seconds each side 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 29Forward bends 22ਮਰੋੜ 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 ਅਤੇ 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.

ਸਰੋਤ·Published asana references·asana names, alignment and cautions as taught·ਸਮੀਖਿਆ ਜੁਲਾਈ 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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ਪ੍ਰਕਾਸ਼ਕ

Amit Sharma

ਆਕਲੈਂਡ ਦਾ ਰੀਅਲ-ਅਸਟੇਟ ਏਜੰਟ ਅਤੇ ਮਾਰਕੀਟਰ। ਮੁਫ਼ਤ, ਸਰੋਤ-ਆਧਾਰਿਤ ਡੇਟਾ ਟੂਲ ਬਣਾਉਂਦਾ ਹੈ।

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