Backbend Asanas

Cobra pose — a gentle prone backbend using the back muscles to lift the chest off the floor with the hands lightly supporting.

Locust pose — a prone backbend lifting the legs, chest, and arms simultaneously, strengthening the entire back body.

Bow pose — a prone backbend holding the ankles with the hands, lifting the thighs and chest into a bow shape.

Camel pose — a kneeling backbend reaching the hands toward the heels, opening the front of the body deeply.

Bridge pose — a supine backbend lifting the hips toward the ceiling while the shoulders and feet remain grounded.

Upward bow pose — a full backbend pushing up onto the hands and feet from a supine position, requiring significant spinal mobility and strength.

Fish pose — a supine backbend arching the upper back off the floor with the crown of the head resting down.

Crescent lunge — a kneeling lunge with arms overhead and a slight backbend, opening the hip flexors and chest.

Pigeon pose — a deep hip opener with one leg bent forward and the other extended back, often combined with a gentle backbend.

King pigeon pose — an advanced backbend reaching the foot to the head while in a deep hip-opening pigeon position.

Upward plank pose — a reverse tabletop lifting the hips while supporting the body on hands and feet, opening the front body.

Little thunderbolt pose — a kneeling backbend dropping the head back toward the floor while keeping the knees grounded.