Backbends are challenging for many people because we spend so much time slouching forward when we sit. The spine can become more and more inflexible, causing poor posture, achy backs, and can even make you feel shorter. Psychically, backbends squeeze out the organs in your abdominal cavity, allow for better circulation to the heart and lungs, and activate the nervous system, bringing energy and vitality. Mentally, coming up into a backbend can help you overcome fear and frustration and encourage you to have an open heart in all matters.Research has even shown that backbends can help treat depression.
Urdhva Dhanurasana (Upward Facing Bow Pose) is a full backbend that seems to be extra challenging. The arms must be strong and the shoulders must be open. The hip flexors and quadriceps are stretched and the spine reverses its natural tendency.
How to:
Note: This is a full backbend. A complete warm-up is recommended.
- Lie on your back with the knees up towards the ceiling with the feet very close to the hips and parallel.
- Bend the elbows towards the ceiling and place the hands by the ears with the fingers pointing towards the body. Note that it’s important to have the elbows over the hands, so it’s better to walk your hands away from your head to allow this than to have the elbows splaying out.
- Shift your body slightly towards you feet and press firmly into the heels and hands to lift the body off of the floor. Lead with the tailbone, not the belly. This shift towards the feel helps to bring more of the weight into the legs, which are much stronger than the arms. The closer your hips are to your feet, the easier it will be to come up.
- Press more into the heels and keep rotating all four limbs (arms & legs) inward. Rolling the thighs in is especially important to prevent pinching in the lower back. Relax the neck.
It’s very easy to tense in the pose. Tense the body, the back, the face, and the pose becomes more difficult. It may seem impossible, but try to soften, relax and release. Keep breathing! Remember that it’s okay if you don’t come all the way up — that’s why we call it practice!
One way to make this pose easier it to place the hands or the feet on two blocks. Be sure to place the blocks up against a wall to prevent slipping. The added height may make it easier for some people to come up into the full pose. Others may have tightness in the shoulders or in the thighs. Some may even have a mental block preventing them from opening that fully. If you’re not ready for a full backbend, you can continue to strengthen the spine and the back by performing partial backbends such as Salabasana, Setu Bandha Sarvangasana or Bhujangasana.
The key to remember is to listen to your body (or your doctor’s advice!) and only do what feels good. If you have heart issues, high blood pressure, or wrist sensitivity, do not practice Urdhva Dhanurasana. If you’re unsure, consult a yoga instructor or your doctor.
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