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Yoga with Rona

wheel pose yoga
Yoga poses directory
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February 23, 2022

Backbends

Backbends are often referred to as heart openers. They open the chest or heart center and help us release held emotional energy. Opening the chest can be a vulnerable position. Aside from releasing emotions, these postures are rejuvenating and strengthening. They increase spinal flexibility and also stretch the upper back, shoulders and front groin. Follow up your backbends with cooling postures like gentle twists and forward bends to counteract and allow the spine to realign.

Cat - Cow | Bitilasana Marjaryasana

Cat and cow is a gentle back bend that is great for warming up the spine. This combination of two poses stretches the spine in both upward and downward motions (or forward and back, depending on your sight orientation.) Cat and cow increases spinal flexibility, helps with circulation and in opening the lower back and abdominal cavity.

Sanskrit: Bitilasana Marjaryasana

Drishti: forward or upward or at navel

Counterpose: child's pose

Bhujangasana | Cobra

Cobra is a gentle back bend that opens the chest, shoulders and throat. It helps improve posture and increase spinal flexibility. It's also a great way to gently strengthen the lower back, shoulders and legs.

Sanskrit: Bhujangasana

Drishti: forward or upward

Counterpose: child's pose or lying on belly

Urdhva Mukha Svanasana | Upward Facing Dog

Upward facing dog is a gentle back bend that activates the arms, shoulders and legs. This pose also strengthens the wrists, torso and glutes. Practicing this pose helps to energize the mind and improve focus.

Sanskrit: Urdhva Mukha Svanasana

Drishti: forward or upward

Counterpose: child's pose or downward facing dog

Salabhasana | Locust

Locust lengthens the spine and opens the chest, shoulders and throat. It tones the core and strengthens the legs, glutes, shoulders and arms. This pose helps in energizing the mind, increasing flexibility and improving posture.

Sanskrit: Salabhasana

Drishti: forward or tip of nose

Counterpose: child's pose or lying on belly

Dhanurasana | Bow

Bow is an energizing backbend that stretches the ankles, calves, thighs and spine. It also opens the chest and throat.

Sanskrit: Dhanurasana

Drishti: forward, on floor, or under nose

Counterpose: child's pose, downward facing dog

Ustrasana | Camel

Camel pose stretches the thighs, torso, shoulders, chest and neck. This pose gently opens the hips and also strengthens the legs, pelvis, and lower back. Some may find this pose vulnerable and uncomfortable at first but with practice, it can be a great anxiety and stress reliever.

Sanskrit: Ustrasana

Drishti: upward or closed

Counterpose: child's pose or standing forward fold

Matsyasana | Fish

Fish opens the chest, throat and core while also stretching the hip flexors. Practicing fish pose improves posture and strengthens the upper back muscles, shoulders and neck.

Sanskrit: Matsyasana

Drishti: upward or closed

Counterpose: seated forward bend (paschimottanasana)

Bridge | Setu Bandha Sarvangasana

Bridge improves flexibility in the spine and shoulders. It opens the chest, neck and shoulders while strengthening the legs and glutes.

Sanskrit: Setu Bandha Sarvangasana

Drishti: upward or closed

Counterpose: knees-to-chest

Urdhva Dhanurasana | Wheel

Wheel is a deep backbend, one that challenges your flexibility and strength. This heart opener helps keep the spine strong and stretches the wrists, forearms shoulders and spine. Wheel opens the chest while also strengthening the legs, glutes, back, chest, shoulders and wrist. Warm up with more gentle back bends before attempting this pose.

Sanskrit: Urdhva Dhanurasana

Drishti: forward

Counterpose: uttanasana and knees-to-chest

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Just here to share yoga. I'm also a mama and a full-time analyst. Yoga allows me to experience myself and the world around me with more calm, clarity and compassion. That is my hope for you as well. Thanks for being here ♡

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