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5 Yoga Moves to Improve Your Back Bend

Updated: Jun 20, 2023

Yoga is an excellent practice to improve your flexibility, strength, and overall well-being, all of which are great to help your pole and aerial practice too. One of the most challenging yoga poses for many people is the back bend. Back bending requires a great deal of strength and flexibility in your spine and core muscles. However, with the right techniques and regular practice, you can improve your back bend over time, and work towards those more challenging Pole and Aerial moves if you train those too. Here are five yoga moves that can help you improve your back bend:


1. Cobra Pose (Bhujangasana)

Cobra pose is an excellent pose for strengthening your lower back muscles and improving spinal flexibility. Start by lying on your stomach with your hands next to your shoulders. Inhale and lift your chest off the floor, keeping your elbows close to your sides. Hold the pose for a few breaths and then release.


2. Upward-Facing Dog (Urdhva Mukha Svanasana)


Upward-facing dog is a more advanced back bend that requires more strength and flexibility. Start in a plank position with your hands under your shoulders and your feet hip-distance apart. As you inhale, straighten your arms and lift your chest off the floor. Keep your shoulders away from your ears and engage your core muscles. Hold the pose for a few breaths and then release.


3. Camel Pose (Ustrasana)


Camel pose is an excellent pose for improving your upper back and shoulder flexibility. Start by kneeling on the floor with your knees hip-distance apart. Place your hands on your lower back and gently arch your back. Slowly lean back, placing your hands on your heels or on a block. Hold the pose for a few breaths and then release.


4. Bow Pose (Dhanurasana)


Bow pose is a challenging pose that requires strength and flexibility in your back and core muscles. Start by lying on your stomach with your arms by your sides. As you inhale, lift your chest off the floor and reach back to grab your ankles. Hold the pose for a few breaths and then release.


5. Bridge Pose (Setu Bandhasana)


Bridge pose is an excellent pose for strengthening your lower back muscles and improving spinal flexibility. Start by lying on your back with your knees bent and your feet hip-distance apart. Place your hands next to your hips and press your feet into the floor to lift your hips up. Keep your shoulders on the floor and engage your core muscles. Hold the pose for a few breaths and then release.

In conclusion, improving your back bend takes time and consistent practice. Incorporating these five yoga moves into your regular practice can help you build the strength and flexibility needed to improve your back bend.


Remember to listen to your body and never push yourself too far. With patience and dedication, you'll be able to improve your back bend over time and enjoy all the benefits that come with it.




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