Backbends yoga poses
Front-body openers that lift the chest and counter desk posture.
Bow Pose
Dhanurāsana
Bow Pose is an energizing prone backbend that opens the chest, stretches the hip flexors, and strengthens the entire back body by kicking into the hands.
Bridge Pose
Setu Bandha Sarvāṅgāsana
A foundational supine backbend that opens the chest, strengthens the posterior chain, and restores spinal mobility.
Bridge Pose on Elbows
Setu Bandha Sarvāṅgāsana
A gentle supine backbend where bent elbows press into the mat, lifting the chest and strengthening the glutes, spine, and legs.
Bridge Pose on Elbows with Head Hanging
Setu Bandha Sarvāṅgāsana
A deep chest-opening bridge variation where the pelvis rests in the hands and the head releases backward to expand the throat and thoracic spine.
Camel Pose with Palms Set Against Feet
Uṣṭrāsana
A kneeling, heart-opening backbend where the hands press onto the soles or heels, expanding the chest and stretching the entire front body.
Cobra Pose
Bhujaṅgāsana
A gentle prone backbend that opens the chest, strengthens the spine, and improves upper-body posture.
Dove Pose from Diamond Pose
Kapotāsana
A deep kneeling backbend where you reach overhead to grasp the feet, intensely stretching the entire front body while strengthening the spine.
Easy Bow Pose
Ardha Dhanurāsana
An accessible prone backbend that gently opens the chest, hip flexors, and quadriceps one side at a time.
Easy Camel Pose with Palms Against Back
Uṣṭrāsana
A gentle kneeling backbend where hands support the lower back to safely open the chest, shoulders, and hip flexors.
Fish Out of Hero Pose
Matsyāsana
A rejuvenating backbend combining Hero Pose legs with an arched chest to deeply stretch the quadriceps, hip flexors, and throat.
Fish Pose in Lotus Pose
Padma Matsyāsana
An advanced backbend combining Lotus legs with an arched thoracic spine to deeply open the chest, throat, and hip joints simultaneously.
Fish Pose with Straight Legs
Matsyāsana
A classic supine backbend that opens the chest, throat, and rib cage while resting weight primarily on the forearms and elbows.
Fish Pose with Straight Legs Up
Matsyāsana variation, Uttāna Pādāsana
A vigorous backbend variation combining a deep chest opening with intense core engagement by lifting straight legs and arms off the floor.
Half Cobra Pose
Ardha Bhujaṅgāsana
A gentle prone backbend that strengthens the spine, opens the chest, and builds foundational back extension without compressing the lower back.
Half Wheel Pose
Ardha Cakrāsana
A gentle standing backbend that opens the chest, supports the lower back, and counters the effects of prolonged sitting.
Locust Pose
Śalabhāsana
A prone backbend that strengthens the entire posterior chain, opening the chest and improving postural awareness.
Locust Pose with Left Leg Up
Eka Pāda Śalabhāsana
A gentle prone backbend that strengthens the posterior chain and stabilizes the pelvis by lifting the left leg while keeping the hips grounded.
Locust Pose with Right Leg Up
Śalabhāsana
A prone backbend that strengthens the back, glutes, and hamstrings by lifting the chest and right leg while keeping hips square.
One Leg Bridge Pose (Left)
Setu Bandhāsana
Lift one leg skyward from a classic bridge to strengthen the glutes, challenge core stability, and open the front body.
Pigeon Pose
Eka Pāda Rājākapotāsana
An intermediate backbend and hip opener that releases the hip flexors and glutes while expanding the chest and spine.
Pigeon Pose on Left Foot, Head Up
Eka Pāda Rājakapotāsana, preparation
An upright hip opener and backbend that stretches the glutes and hip flexors while lifting the chest to expand posture and mobility.
Pigeon Pose on Right Foot, Head Up
Eka Pāda Rājakapotāsana, preparation
An upright hip-opener and gentle backbend that stretches the hip flexors, releases the outer hip, and expands the chest.
Pigeon Pose with One Hand Left Leg Grab
Eka Pāda Rājakapotāsana
An intermediate backbend that opens the hips and chest while deeply stretching the quadriceps through a single-hand bind.
Upward Bow Pose
Ūrdhva Dhanurāsana
A full-body backbend that lifts the chest and hips skyward to build spinal extension, shoulder mobility, and invigorating energy.
Upward Bow Pose - Easy Variation
Ūrdhva Dhanurāsana
A gentle, supported backbend that opens the chest, shoulders, and hips while building foundational strength for full Wheel Pose.
Upward Bow Pose with Straight Legs
Ūrdhva Dhanurāsana
A deep backbend variation that straightens the legs to shift extension into the upper spine, opening the chest and shoulders fully.
Upward Plank Pose
Pūrvottānāsana
An invigorating reverse plank that opens the chest and shoulders while strengthening the wrists, glutes, and posterior chain.
Upward Plank Pose with Left Leg Up
Pūrvottānāsana
A challenging reverse plank variation that strengthens the posterior chain and shoulders while opening the chest and testing single-leg balance.
Upward Plank Pose with Right Leg Up
Pūrvottānāsana
A powerful reverse plank variation that lifts one leg to challenge core stability, strengthen the posterior chain, and open the chest.
Upward Table Pose
Ardha Pūrvottānāsana
A gentle symmetrical backbend that opens the chest, shoulders, and hips while strengthening the glutes, hamstrings, and wrists.
Upward-Facing Dog Pose
Ūrdhva Mukha Śvānāsana
A powerful prone backbend that opens the chest, strengthens the arms and spine, and lifts the entire lower body clear off the mat.