Backbends

Fundamentals of Backbends – Inspired by Ray Long’s Teachings

Backbends are approached as an intelligent integration of strength, mobility, and spinal mechanics rather than simply deep flexibility. Based on the teachings of Dr Ray Long, the primary focus is on functional anatomy of the spine, safe joint loading, and the balanced activation of the front and back body. Backbends are taught as an expression of distributed movement through the entire spine, supported by the hips, legs, and shoulders.

Students learn how to create extension through optimal pelvic positioning, controlled engagement of the core, and precise activation of the posterior chain while maintaining openness in the front body. Emphasis is placed on protecting the lumbar spine, organising the shoulder girdle, and using biomechanical principles to create sustainable depth without compression.

What to Expect the Primary Focus to Be:

• Balanced activation of the front and back body

• Functional spinal extension and segmental movement

• Pelvic stability and hip flexor management

• Shoulder mechanics and thoracic opening

• Core support to protect the lower back

• Breath as a tool for safe expansion and control

• Joint-centered integrity over excessive range

The intention is to cultivate backbends that feel spacious, supported, and powerful—promoting both freedom and safety in the spine while developing strength, confidence, and resilience in the practice.

उर्ध्व मुख श्वानासन – Urdhva Mukha Śvānāsana – Upward Facing Dog

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उर्ध्व मुख श्वानासन – Urdhva Mukha Śvānāsana – Upward Facing Dog

HOW TO ENTER & EXIT:
Entering:
• Lie prone; hands by ribs; press tops of feet and thighs.
• Inhale to straighten arms, lift chest; thighs and pelvis light; shoulders back, chest open; gaze forward/up.

Exiting:
• Exhale, bend elbows to lower to mat or transition to Child’s Pose/Down Dog.

BASIC JOINT POSITIONS:
Knees extend; ankles plantarflex; hips extend/internal rotate/adduct; elbows extend; forearms pronate; shoulders extend/external rotate.

BENEFITS:
Strengthens spine/arms; opens chest/shoulders; stretches abdomen/hip flexors; improves posture; aids digestion.

CONTRAINDICATIONS:
Carpal tunnel/wrist pain; recent abdominal surgery/hernia; neck injury; pregnancy (esp. later).

MODIFICATIONS:
Keep low cobra if sensitive; widen hands slightly; press through toes to protect low back.

TEACHING TIPS:
Cue to broaden collarbones; lengthen tailbone toward heels; draw ears away from shoulders.

Backbend 2:

भुजंगासन – Bhujangāsana – Cobra Pose

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भुजंगासन – Bhujangāsana – Cobra Pose

HOW TO ENTER & EXIT:
Entering:
• Lie prone; hands under shoulders; elbows hug ribs.
• Inhale, lift chest using back muscles; keep elbows slightly bent; gaze forward/up.
• Hold 15–30s with steady breath.

Exiting:
• Exhale, lower chest; rest forehead to one side.

BASIC JOINT POSITIONS:
Spinal extension; sacrum counternutation; hips extend/internal rotate/adduct; knees extend; ankles plantarflex; scapula neutral/upward rotation; GHJ external rotation; elbows extend; forearms pronate.

BENEFITS:
Strengthens spine; opens chest/shoulders/abdomen; stimulates digestion; reduces stress; may ease mild sciatica.

CONTRAINDICATIONS:
Acute back/neck injury; pregnancy later stages.

MODIFICATIONS:
Low Cobra with minimal arm push; blanket under pelvis if needed.

TEACHING TIPS:
Cue pubic bone heavy; pull heart forward; keep back of neck long.

Backbend 3:

सेतु बन्धासन – Setu Bandha Sarvāṅgāsana – Bridge Pose

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सेतु बन्धासन – Setu Bandha Sarvāṅgāsana – Bridge Pose

HOW TO ENTER & EXIT:
Entering:
• Lie supine; knees bent, feet hip-width near sit bones; arms alongside.
• Inhale, press feet, lift hips; interlace fingers under back or keep arms long; hold 30–60s.

Exiting:
• Release hands; exhale, lower spine slowly; rest.

BASIC JOINT POSITIONS:
Shoulders extend/external rotate; elbows extend; forearms supinate; knees flex; hips extend/internal rotate/adduct; trunk extends.

BENEFITS:
Strengthens back/posterior chain; opens chest/spine; stimulates thyroid; improves circulation; calms mind.

CONTRAINDICATIONS:
Neck or serious back injury; recent abdominal/postpartum surgery.

MODIFICATIONS:
Block under sacrum for supported bridge; feet a bit wider if needed.

TEACHING TIPS:
Cue knees track forward; lengthen tailbone to knees; keep throat soft.

Backbend 4:

उर्ध्व धनुरासन – Urdhva Dhanurāsana – Upward Bow/Wheel

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उर्ध्व धनुरासन – Urdhva Dhanurāsana – Upward Bow/Wheel

HOW TO ENTER & EXIT:
Entering:
• From supine, bend knees, feet hip-width close to hips.
• Hands by ears, fingers toward shoulders; lift to bridge first, then press to full wheel on inhale.
• Chest to wall; neck neutral; breathe steadily.

Exiting:
• Tuck chin; lower to crown if used, then slowly release shoulders/hips to mat; rest.

BASIC JOINT POSITIONS:
Shoulders flex/abduct; elbows extend; forearms pronate; hips extend/internal rotate/adduct; knees extend; feet pronate; trunk extends.

BENEFITS:
Strengthens spine/arms/legs; opens chest; stimulates abdominal organs; elevates mood; improves coordination.

CONTRAINDICATIONS:
Back injury; wrist issues; pregnancy; severe headache; recent abdominal surgery.

MODIFICATIONS:
Use bridge or small wheel on blocks; partner/wall assist; work shoulder/hip openers first.

TEACHING TIPS:
Cue to press through feet and hands evenly; lift sternum; keep knees tracking hip-width.

Backbend 5:

धनुरासन – Dhanurāsana – Bow Pose

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धनुरासन – Dhanurāsana – Bow Pose

HOW TO ENTER & EXIT:
Entering:
• Prone; bend knees; reach back to hold ankles.
• Inhale, kick feet into hands to lift chest/thighs creating bow shape; gaze forward/up; hold 15–30s.

Exiting:
• Exhale, lower chest and thighs; release ankles; rest prone.

BASIC JOINT POSITIONS:
Shoulders extend; elbows extend; forearms pronate; hips extend/internal rotate/adduct; knees flex; ankles dorsiflex; trunk extends.

BENEFITS:
Strengthens back; opens chest/shoulders/hip flexors; improves spinal flexibility; stimulates digestion; relieves stress.

CONTRAINDICATIONS:
Pregnancy; recent abdominal surgery; severe low-back pain; acute asthma; wrist issues.

MODIFICATIONS:
Half-bow (one leg); blanket under ribs/pelvis.

TEACHING TIPS:
Cue to kick back more than pull shoulders; lengthen tailbone; broaden across collarbones.

Backbend 6:

पूर्वोत्तानासन – Pūrvottānāsana – Upward Plank

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पूर्वोत्तानासन – Pūrvottānāsana – Upward Plank

HOW TO ENTER & EXIT:
Entering:
• Sit, hands behind with fingers toward feet; lift chest; press feet; elevate pelvis to reverse tabletop.
• Straighten knees to full plank; let head release back if neck is healthy.

Exiting:
• Inhale to stabilize; exhale, lower hips; sit tall.

BASIC JOINT POSITIONS:
Shoulders extend/external rotate; elbows extend; forearms pronate; trunk/cervical spine extend; hips extend/internal rotate/adduct; knees extend; ankles plantarflex.

BENEFITS:
Strengthens arms/wrists/legs; opens chest/shoulders/abdomen; aids posture; improves focus; reduces stress.

CONTRAINDICATIONS:
Wrist/shoulder injury; neck issues; recent abdominal surgery/hernia.

MODIFICATIONS:
Reverse tabletop (knees bent); slight elbow bend to reduce wrist extension.

TEACHING TIPS:
Cue to lift sternum; spiral biceps forward; press inner heels.