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Yoga Exercises - Backbends

Backbends are Yoga Poses which are done to improve spinal flexibility and strengthen the back. Just take note that Backbends should not be done if you have recent or chronic back pain or injury. In this section, learn how to perform the Bow, Fish, Cobra, Dog, and Bridge Poses:

Backbends - Bow Pose (Dhanurasana) Bow Pose (Dhanurasana)
The Bow Pose resembles an archer's bow. It strengthens the muscles in the back area, improves posture, and helps in dealing with several gastrointestinal problems. Take note that this Yoga Pose is not for people who are suffering from serious neck or back injury.

Backbends - Wheel Pose (Urdhva Dhanurasana) Wheel Pose (Urdhva Dhanurasana)
This exercise strengthens the power of your legs, arms, and wrists and makes your back and spinal column supple and flexible. It expands the chest, mobilizes the entire spinal column, and can be a welcome change to the usual movement of your body.

Backbends - Locust Pose (Salabhasana) Locust Pose (Salabhasana)
If the Cobra Pose works mainly on the upper back, the Locust Pose targets the lower part. This posture also strengthens the abdominal area, arms, and legs. Another thing that makes it different from many poses is that it entails rapid movement. Check out how it is done in this section.

Backbends - Fish Pose (Matsyasana) Fish Pose (Matsyasana)
Doing the Fish Pose relieves stiffness of the neck and shoulder muscles and improves flexibility of your spine. It is the counter-pose of the Shoulderstand. Hold the Fish Pose for at least half the amount of time you spent in the Shoulderstand in order to balance the stretch.

Backbends - Cobra Pose (Bhujangasana) Cobra Pose (Bhujangasana)
This Yoga Pose improves spinal flexibility and strengthens the muscles in the arms and back. In addition, it is effective in relieving menstrual irregularities and constipation. Learn how to perform the Cobra Pose in this section.

Backbends - Dog Pose Dog Pose
The Dog Pose improves flexibility of your spine, stretches the hips and middle and low back, rejuvenates the body, and helps in preventing back problems. Take note that this Yoga Pose should not be performed if you have serious back pain or injury.

Backbends - Bridge Pose (Setu Bandhasana) Bridge Pose (Setu Bandhasana)
This Yoga Pose strengthens the spine and helps in building core and lower body strength. In this section, know how to perform the Bridge Pose. Keep in mind, though, that this pose should not be done by people who are suffering from serious back or knee injury.

In practicing Yoga, it is very essential to know your limits and listen to your body. Do not perform Yoga Poses which are beyond your abilities. Otherwise, you might hurt yourself. Have fun and you will eventually reap the benefits of practicing Yoga.

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Article Comments
Saturday 24th April 2010 at 10:16:57 AM  

It is very interesting lesson,Bu t I have a big problem it is Muscle cramping then How can i get Advices please help me

Friday 10th June 2011 at 11:58:29 AM  

Good information given with pictures to understand.

Madumere kelechi
Sunday 10th July 2011 at 10:39:51 AM  

all my sweet life,i''ve been so scared of yoga becos i look at it as some hard to do exercise.but now i''ve so fallen inlove with yoga that when i''ve not done a day i feel so has a lot of advantages and am glad to have tried.

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