How to do Standing Backbend Pose or Anuvittasana

Standing Backbend in Sanskrit, Anuvittasana, is the name given to the one-legged backbend, which is a highly beneficial pose that stretches the hips and spine. The pose is used to open the chest and shoulders, strengthen the core, and stretch the hip flexors. With consistent practice, you can progress to more difficult Asanas like the Trikonasana (Triangle Pose) and Virabhadrasana II (Warrior II Pose).

Are you an expert in yoga poses and feel like you know everything about yoga? Do you want to show off your expertise and impress your friends? Then you should try to do “Standing Backbend Pose” or “Anuvittasana”. This pose is also known as “Chakrasana” or “Lotus Pose”. The pose is one of the most challenging poses in the entire yoga repertoire. It is also one of the most spectacular poses and is a major part of many yoga styles.

How many yogis start their practice standing? I usually start my exercise (first thing in the morning) in a comfortable sitting position or in a baby position. But some days I jump out of bed energized and ready to get to work.

On days like this, when I have too much energy to start slow, I head straight to my mat and plunge into the warm morning flow.

By starting my practice standing, I can diversify my regular routine by adding standing warm-up exercises. I stretch my neck and shoulders, raise my arms to the sky to stretch my sides, and then lower myself back into a standing position on my back.

I have noticed that when I start with a standing exercise, the basis of my exercise becomes a standing back bend. I start very slowly, then go deeper with each vinyasa.

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Benefits

Standing back is a beautiful posture that opens the heart. It helps relieve tension, especially in the neck and shoulders. This pose helps to open the respiratory system for deeper and fuller breathing.

The standing posture with back support is also a fantastic preparatory posture for any deep back support such as wheel pose, bow pose or camel pose.

Step by step

Start by standing on the mat in a mountain position with your feet hip-width apart.

  • Using all leg muscles, concentrate on bringing the kneecaps up. Keep the tailbone in, the belly in and the heart forward.
  • Release the tension in your shoulders and stand at full height, stretching the top of your head upwards.
  • Place your palms on your lower back, fingers pointing to the ground and elbows together.
  • As you inhale, come up through the top of your head and focus on retracting your abdomen, keeping a strong core.
  • On the exhale, bend your spine backwards and only make movements that are comfortable for your body. You can keep your neck in line with your spine and look forward, or tilt your head back.

Stay in this position for three to five breaths. Focus on opening your core as you deepen the backbend. Remember to tighten your abdominal muscles and continue to lengthen your spine.

When you’re ready to come out of the pose, inhale and slowly return to the mountain pose, straightening your spine one vertebra at a time. Place your palms behind your back and lean on the bar.

Advice and amendments

Do you want to go further? Once you are fully extended into an upright position, you can comfortably release the arms from your back. If you are comfortable, you can clasp your hands together and extend your index fingers to the floor.

Another way is to clasp your hands above your head and hold your index fingers up to the sky. Use your breath to sink even deeper.

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As with any pose, the most important thing is to listen to your body. The person on the mat to your right may be able to bend backwards. The person on the mat to your left may slump a bit.

It’s important to remember that no matter what your backend looks like, it should be a healthy mix of challenge and comfort.

Message: Be especially careful when performing the standing backbend exercise if you have recently suffered a neck or back injury.

The next time you get on your mat with the intention of practicing backbends, consider including a standing backbend in your sequence. Deepen the pose with each vinyasa.

Not only will it help you refuel, but when it comes time to take the steering position, you may be surprised at the new depths you can reach.

How do you integrate the prone position into your practice? How often do you do this? Feel free to share your tips, your fellow yogis will thank you!{“@context”:”https://schema.org”,”@type”:”FAQPage”,”mainEntity”:[{“@type”:”Question”,”name”:”How do you do a standing backbend?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Stand with your feet hip-width apart and your arms at your sides. Bend forward from the hips, keeping your back straight. Keep bending until you feel a stretch in the back of the legs and lower back. Hold for 10 seconds, then release slowly to return to standing position.”}},{“@type”:”Question”,”name”:”What is a standing backbend?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” A standing backbend is a pose in which you bend backwards from the waist, keeping your feet on the ground.”}},{“@type”:”Question”,”name”:”Is sphinx pose a backbend?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Yes, the sphinx pose is a backbend.”}}]}

Frequently Asked Questions

How do you do a standing backbend?

Stand with your feet hip-width apart and your arms at your sides. Bend forward from the hips, keeping your back straight. Keep bending until you feel a stretch in the back of the legs and lower back. Hold for 10 seconds, then release slowly to return to standing position.

Learn More
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What is a standing backbend?

A standing backbend is a pose in which you bend backwards from the waist, keeping your feet on the ground.

Is sphinx pose a backbend?

Yes, the sphinx pose is a backbend.

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