Ardha Chandrasana (backbend variation)

Standing Back Bend

This Back Bend uses the standing backward-bending meaning of Ardha Chandrasana in some traditions.

Type: Backbend
Focus: Backbend
Foundational ยท 3/10

Practise away from the screen with the Yoga Cards deck.

Explore the deck

How to do this pose

  1. Stand steadily with hands supporting the back of the pelvis.
  2. Lift the breastbone and make a small backward inclination while keeping the neck comfortable.
  3. Return upright slowly and pause before another movement.

Before you begin

Stop for dizziness, neck pain or back pinching.

What you should feel

Light back-muscle effort without lumbar compression.

Benefits

Explores chest opening and standing spinal extension.

Common mistakes

Dropping the head backward or chasing a deep bend.

Modifications

Use a small seated chest lift instead.

Prep Poses

Mountain Pose; gentle shoulder movement

Follow-Up Poses

Mountain Pose

Related Content

Use a small seated chest lift instead.