Overview of Backbend Poses in Yoga

Exploring yoga 

Yoga is derived from a Sanskrit word 'Yuj' which means to join or unite. In simple words, yoga is a way to unite our body, mind and soul. Yoga exercises basically comprise of number of asanas to achieve the union of body, mind and soul. These asanas are nothing but the practice of physical postures or poses that helps our body to attain a healthy level. Moreover, almost every yoga exercises include stretching; it does not mean that yoga is all about stretching. Through yoga practices, we can develop the strength and flexibility of the body. It also helps our body to create balance in the body by stretching in various ways. The most fascinating thing about yoga practice is that it can be performed by any individual. 


Yoga exercises include number of asanas that falls in main categories such as warm-up poses, standing poses, supine poses, seated poses, backbend poses, finishing poses and so on. Backbend poses are one of important categories of yoga exercises. It includes exercises such as bow pose, wheel pose, locust pose, fish pose, dog pose, cobra pose and so on. Backbends are the special yoga asanas which improves your spinal flexibility and back strengthening. However, some of the exercises shall not be performed by the one who has chronic back pain or injury. Let us see some of the important poses in backbend category. 


Bow pose (Dhanurasana) 


As the name suggests, this asana resembles the archer's bow. It is well-known by the name of Dhanurasana. Bow pose helps in strengthening the back muscles, improves posture and provide a relieving effect from various gastrointestinal problems. However, this asana shall not be performed by person with neck or back injury. The correct way of performing Dhanurasana is as follows:

• Lie on the yoga mat with arms on your sides and palms facing upward.
• Bend your knees and bring them near the buttocks.
• Grasp your ankles with your arms and put the entire weight on the stomach and not on the pelvis.
• Raise your ankles further by pulling your ankles with your hands.  

Try to increase the stretching in the chest and the backward bend for a relaxed mind and body. Keep the breathing slow and regular.

Fish pose (Matsyasana) 


Matsyasana is a Hindi word for fish pose. This exercise shall be performed after the shoulder stand. Fish pose exercise helps in relieving the stiffness of your neck and shoulder muscles. Doing this exercise after the shoulder stand exercise offers benefits for thyroid and parathyroid glands. At least half the time spend for shoulder stand shall be given to accomplish fish pose in order to balance the stretch. Matsyasana also helps in expanding the rib cage fully, thereby increasing the lung capacity. The correct way of performing Matsyasana is as follows:

• Lie down on the ground. Keep the legs straight and feet together. Keep your hands, palms down, underneath your thighs.
• Pressing down on your elbows, inhale and arch your back. Keep the weight of your body on the elbows and top of your head on the floor and exhale. Take a deep breath and keep your legs and lower torso relaxed. While coming back in the resting position, place your head gently back and release the arms.