Anuvittasana

Standing Backbend

Standing Backbend is a small chest lift from an upright stance.

Type: Backbend
Focus: Backbend
Foundational ยท 3/10

Practise away from the screen with the Yoga Cards deck.

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How to do this pose

  1. Stand with feet hip-width apart and hands supporting the back of the pelvis.
  2. Lift the breastbone and lean backward a little without pushing the hips far forward.
  3. Keep the neck comfortable and return upright slowly.

Before you begin

Stop for dizziness or back pain and use support if balance is uncertain.

What you should feel

A mild front-body stretch and steady work through the legs.

Benefits

Explores gentle spinal extension while standing.

Common mistakes

Throwing the head back or collapsing into the lower back.

Modifications

Keep the movement very small or practise a seated chest lift.

Prep Poses

Mountain Pose; Upward Salute

Follow-Up Poses

Mountain Pose

Related Content

Keep the movement very small or practise a seated chest lift.