YOGA POSTURES: Back-bend Poses

Learn Yoga Posture with ease. How to do Backbends. Yoga postures render our body into various poses. Some of the yoga asana would render our whole body bending backward. Such postures can be labelled as ‘back bend’ postures, however there is no such classification of the postures. While doing these backbends we could experience a sense of freedom. Doing this also involves an element of courage, as the bending backward is not an easy job.

Such postures make our arms and shoulders more powerful. The spine would get proper exercise, too. The waist would get maximum stretch in some of the postures. It could help in reducing back pain, too. Here is some yoga posture that would require our body to bend in backside.

YOGA POSTURES: Dhanurasana, Bow Pose

DhanurasanaTHEME: Learn doing Yoga Exercises, How to do Bow Shaped pose.

Bow Shaped Yoga Posture

Meaning of the word Dhanur, a Sanskrit word, is ‘bow-shaped’. While doing this asana, the postures of our body looks like a ‘Bow’. Thus it is named so; Look at the above image.


  • First of all unfold your Yoga net on the floor and lie down on you stomach.
  • Now keeping the palms upward, just position your chin on the floor. Then start bending your knees towards the body and finally grab both of your ankles with the respective hands.
  • Here the real Dhanur-asana starts. Keep inhaling slowly and try raising your knees by pulling the ankles with your hands. Simultaneously try raising your chest above the floor. When you can not inhale more, hold it.
  • Once you tilt your head backward, your body would come in a ‘Bow Posture’ as it is shown in the above image. You can hold your body in this posture as long as you can. But for the beginners, it would be advisable to keep for ten to thirty seconds.
  • To get your body released from this asana, do all the things in reverse order.

BENEFITS OF DOING DHANURASANA: All the asanas have their general benefits increasing the health and vitality of human body. The Dhanur-asana has its peculiar benefits, too. Here are some of these:

  • Dhanur-asana helps keeping the flexibility of spine in order and helps in reducing the back pain, both lower and upper.
  • It keeps our neck tension free.
  • It helps in digestion, too, as the area of abdominal muscles gets increased flow of blood by practising this asana.

Urdhva Dhanurasana

Urdva DhanurasanaMeaning of the word Dhanur, a Sanskrit word, is ‘bow-shaped’. Here we can see the reverse of the bow. While doing this asana, the postures of our body looks like a ‘Reverse Bow’. Thus it is named so. Look at the image. This pose is exactly the reverse of yoga asana known as Dhanurasana, the Bow Pose. This posture would help improving spinal flexibility and stretching the shoulders and chest. It strengthens our arms and leg muscles, too. (Image courtesy Wikimedia Commons)

How to Do Reverse Bow Pose: We can see that in this yoga posture, we are to do the posture exactly the reverse of Dhanurasana, the Bow Pose. While doing this asana, just lie down on your back, straight and in a relieved state of mind.

After you are on your back, just start pushing your back on the upper side of your body. do it slowly if you feel pain in your back of in other limb. Finally manage to balance your body on the base of your hands and feet. Here the your feet and the palms wold be your only attachments with your yoga mat.

Benefits of Doing Urdva Dhanurasana, Reverse Bow Pose

Regular practive of Reverse Bow Pose improves the elasticity of our spine spine and the joints of hip. It would help sliming our waist. Due to rapid breathing we would do during this asana, it helps increasing the capacity of our lungs to take more intake of oxygen.

How to do Ardh Dhanurasana, Half Bow Pose

Beginners can do the above pose in half. This posture is known as the Ardha Dhanurasana, Half Bow Pose.

[Images Courtesy, Dhanirasana By Joseph RENGER [GFDL, CC-BY-SA-3.0 or CC-BY-SA-2.5-2.0-1.0], from Wikimedia Commons , Urdhva Dhanurasana By Joseph RENGER [GFDL, CC-BY-SA-3.0 or CC-BY-SA-2.5-2.0-1.0], from Wikimedia Commons , Ardh Dhanurasana By Marcocarvalho [CC-BY-3.0], from Wikimedia Commons ]

YOGA POSTURE: King Pigeon Pose, Backbend

Theme: Beck-bend Yoga Postures, Eka Pada Rajakapotasana

While we do various yoga postures, our body takes various shapes. The names of yoga postures are given as per the shapes the posture makes. Sometimes it is named so looking to the benefits and the limbs of body it involves. Rajakapot Asana or the King Pigeon Pose makes renders our body in a particular shape. In the image given here it has a special name. Eka Pada Rajakapotasana, as it involves on leg mainly.

This posture involves backbend posture. It helps opening the hip portion of our body. This posture involves the backbend intensely. So for the beginners, it would be advisable to do this asana in presence of a trained teacher.

YOGA POSTURES: Ustrasana -Camel Pose

This posture is known as Camel Pose. It has several benefits. If we do it regularly, it helps in curing many diseases. It is not very difficult yoga posture. The yoga posture of Bow Pose is similar to this pose. But that is done by positioning our body differently. Here the step by step instructions are given.
Ustrasana (camel pose), originally uploaded by Richard-.

How to Do Camel Pose

Adjust the yoga mat on the floor. Sit in kneeling position. If you feel pain or have a problem in your knees, you can take help of some padding.

  • Raise your heaps positioned over your knees. Keep the shoulders straight over your heaps.

  • Put your palms touching your hips. Fingers should be facing the floor.

  • Your upper body would look like a circle. From this stage, start pushing your hips forward so that they come straight up on the knees.

  • Now put your palms on your paws. Imagine here that there is a string tied with your waist that pulls you towards the sky.

  • Finally allow your head to come backside, opening the throat. Now the whole body would look like a camel and the pose would be 'camel pose'.


  • If you are a beginner, you should not remain for more time in this posture.

  • For a beginner, a stay of twenty seconds would be a sufficient exercise.

  • While doing camel pose, someone may be feeling like nausea. But it normally happens while doing such postures. You should find yourself comfortable after a while.

  • The women who are pregnant should avoid doing this posture. If they wish, they should do it after consulting a physician. Pregnant woman must do camel pose in the presence of a trained teacher only.

  • If you do not feel tired, you can repeat doing this pose as many times you wish. If you feel exhausted, take a good rest.

Benefits of Doing Ustrasana

  • While we do camel posture, almost all the muscles of our body are stretched. This pose provides adequate exercise to whole of our body. So it is a comprehensive exercise.

  • If this pose is done as shown in the above passage, it would provide good exercise to many limbs, including the chest, abdomen, and quadriceps. In short the front side of our body gets fully involved.

  • If we do this posture regularly for a specific period, it would improve the flexibility of our spinal cord.

  • Those persons who suffer from backache would be benefitted very much. After doing camel pose for a week, they would feel some relief in the pain.

YOGA POSTURES: Back-bend PosesSocialTwist Tell-a-Friend


Anonymous said...

Woah! Is it also safe for me to do that positions even I have a scoliosis? Please help..

Best regards,
seattle chiropractors

AJAY SINGH said...

Thanks for making such a cool post which is really very well written.will be referring a lot of friends about this. Keep blogging.
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Prisha Christopher said...

I completely agree with your points, better to treat the body in a balanced way. Fantastic blog shared by you. Thanks !!!!!!!!

Yoga Poses

John Anderson said...

Informative post really.

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Richie Benaud said...

Awesome post really.

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