3 Backbend Poses For Beginners Who Are Looking For A Safe Start

3 Backbend Poses For Beginners Who Are Looking For A Safe Start


If you’ve ever tried at any of the “insane” yoga poses like the Urdhva Dhanurasana without going gentle on yourself at first, you’re sure to have dislocated a joint by now. And I am not kidding. This is not about the beginners alone but taking a yoga pose for the first time requires the baby steps coming first. You can then raise the bar as you go until you hit the pose perfectly. Speaking of which, if you’re trying to practice the backbend pose perfectly and want to go safely, healthily, and wisely, then you are in the right place. Right here, I will show you 5 simple and safe backbend poses that prepare you for the real thing.

Ready for it? Let’s dive in.

Start with…

The Melting Heart Pose…

…that melts hearts. LOL, just kidding. This pose prepares your shoulder, neck, and hips for the main thing. Follow the step-by-step process below. By the way, see here for the best trainer for yoga in Nashville, TN.

  1. Go flat on the wall.
  2. Spread your palms shoulders apart while pressing to the wall.
  3. Keep your feet touching the baseboard.
  4. Move your feet backward, until your hips become aligned with your heels.
  5. Make sure your bums and hips are 2-3 feet away from the wall.
  6. Reach your chest towards the floor and your stomach away from the floor.
  7. Breathe in and out slowly and steadily for 10 minutes.

Continue with…

The Locust Pose

Now, this here strengthens your arms, wrists, hips, neck, shoulders, and legs. In fact, it’s the pose you need to start with to build strength for the main pose. Follow the easy steps below to nail it.

  1. Lay flat on your yoga mat on the floor.
  2. Spread your arms forward, shoulders apart, while pressing the base of each shoulder to your ears gently.
  3. Press your fingers to the ground and lift your arms, neck, and head off the floor.
  4. Widening your hips a little, separate your legs and feet apart while curling your toes and pressing them to the floor.
  5. Inhale gently, pressing your fingertips to the floor in the forward direction while pressing your lower body backward.
  6. Exhale gently, lengthening your low back while engaging your lower belly.
  7. Do this for 5-15 minutes.

Next one…

The Upward Plank Pose

This here will help to build more strength and more flexibility around your arms, shoulders, and legs. Here’s how to do it.

  1. Sit comfortably on your yoga mat.
  2. Rest your palms on the mat, each one on each side of your hips with fingers pointing forward.
  3. Keep your legs closed but at full length in your front.
  4. Inhale and press into your palms while lifting your butt off the mat but make sure your legs remain straight and your toes pointing forward.
  5. Exhale and slowly move your butt back to the mat.
  6. Repeat this for as long as you want.

And that’s all of it. Let me know if you need further help in the comments below.




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Written by Enaa Mari

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