Backbends

Low cobra

bhujanga asana

Starting pose

Lie on the stomach with the forehead on the ground and the arms along the sides.

Into the pose

While breathing in, slowly lift the head, neck, shoulders and upper torso. Start with the head and neck, and let the arching movement pass slowly down the spine. Do not crane the head backwards.

When support becomes necessary, place the palms on the ground below the shoulders.

Keep the elbows close to the sides. Use the back muscles to lift the upper body. The arms should not carry the weight; they should just give support and prevent the back from sinking.

Adjust the pose by letting the stomach rest on the ground so that the space between the shoulder blades remains arched.

Hold

Hold the pose for up to 30-60 seconds.

Relax all muscles that are not required to maintain the pose. Observe free and relaxed breathing.

Out

While breathing out, place the arms by the sides and gradually lower the upper body until the forehead touches the ground. The movement should start at the base of the spine, then travel upwards to the shoulders, neck and eventually the head.

Rest while lying on the stomach with one cheek on the ground.

Starting pose

Lie on the stomach with the forehead on the ground and the arms along the sides.

Into the pose

While breathing in, slowly lift the head, neck, shoulders and back. Start with the head and neck, and slowly let the arching movement pass down the spine. Place the hands below the shoulders to support the upper body. Use the back muscles to lift and hold the upper body as high as possible, and finally, push away with the hands to curve the entire spine.

High cobra

bhujanga asana

Hold

Hold the pose for up to 30-60 seconds.

Relax all muscles that are not needed to maintain the pose. Observe free and relaxed breathing.

Out

While breathing out, slowly and gradually lower the upper body. When the arms are no longer needed for support, place them along the sides. Let the downwards movement start at the base of the spine, passing upwards to the shoulders, neck and eventually the head. The final stage is when the forehead touches the ground.

Rest while lying on the stomach with one cheek on the ground.

Half bow

ardha dhanur asana

Starting pose

Lie on the stomach with the forehead on the ground and the arms along the sides.

Into the pose

Bend the right knee and grip the foot with the right hand.

Stretch the left arm out in front of the body.

Keep the thighs together while doing the pose..

While breathing in, lift the head, upper body, right arm and leg to form a bow.

Support the body with the left arm. Both sides of the pelvis should touch the ground.

Hold

Hold the pose for up to 30-60 seconds.

Relax all muscles that are not required to maintain the pose. Observe free and relaxed breathing.

Out

While breathing out, gradually lower the body. Let go of the foot and extend the right leg. Place the arms by the sides and rest the forehead on the ground.

Repeat the pose on the opposite side by gripping the left foot.

Rest while lying on the stomach with one cheek on the ground.

Starting pose

Lie on the stomach with the forehead on the ground and the arms along the sides.

Bow

dhanur asana

Into the pose

Bend both knees and grip both feet or ankles with the hands. Keep the knees together while doing the pose. While breathing in, lift the head, arms and legs up from the ground so that the body forms a bow.

Hold

Hold the pose for up to 30-60 seconds.

Relax all muscles that are not needed for the pose. Observe free and relaxed breathing.

Out

While breathing out, slowly lower the body.

Let go of the feet and stretch out the legs.

Place the arms along the sides and rest the forehead on the ground.

Rest while lying on the stomach with one cheek on the ground.

Easier version:

Keep your knees apart.

Half camel

ardha ushtra asana

Starting pose

Sit on the heels with the hands in the lap.

Into the pose

Kneel upright. Keep the knees together while doing the entire pose.

Place the right hand on the right heel.

While breathing in, extend the left arm up and backwards, push the hips forward, lift the chest and curve the back.

Hold

Hold the pose for up to 30-60 seconds.

Relax all muscles that are not needed to maintain the pose. Observe free and relaxed breathing.

Out

While breathing out, bring the left arm forwards and gradually return to the starting pose.

Repeat the pose by placing the left hand on the left heel and extending the right arm.

Rest while sitting on the heels with the hands in the lap.

Easier version:

Flex the ankles and place the toes on the ground.

Do not bend the head backwards.

Camel

ushtra asana

Starting pose

Sit on the heels with the hands in the lap.

Into the pose

Kneel upright. Keep the knees together while doing the entire pose.

Place one hand on each heel.

While breathing in, push the hips forward and lift the chest until the body forms a bow.

Hold

Hold the pose for up to 30-60 seconds. Relax all muscles that are not needed to maintain the pose.

Observe free and relaxed breathing.

Out

While breathing out, sit down on the heels and straighten the back.

Rest while sitting on the heels with the hands in the lap.

Easier version:

Flex the ankles and place the toes on the ground. Do not bend the head backwards.

Bridge

setu bandha asana

Starting pose

Lie on the back with the arms along the sides.

Into the pose

Bend the knees and place the soles of the feet close to the bottom. Keep the knees together while doing the pose.

While breathing in, lift the hips up.

Link the hands behind the back and stretch the arms towards the heels. Lift the chest up and tuck in the chin.

Hold

Hold the pose for up to 30-60 seconds.

Relax all muscles that are not needed to maintain the pose. Observe free and relaxed breathing.

Out

Unlink the hands and place the arms by the sides.

While breathing out, slowly roll the back down. Start the movement at the top and lower the bottom last.

Extend the legs.

Lie on the back to rest.

Starting pose

Lie on the back with the arms along the sides.

Into the pose

Place the hands under the bottom with the palms down.

While breathing in, push away with the elbows and lift the chest up until the top of the head rests on the ground.

Hold

Hold the pose for up to 30-60 seconds.

Relax all muscles that are not needed to maintain the pose. Observe free and relaxed breathing.

Half fish

ardha matsya asana

Out

While breathing out, slowly lower the back down to the ground.

Lie on the back to rest.

More challenging version:

Use “Sitting on the heels” (page 50) as the starting pose. Lean back on the elbows and curve the spine inwards (belly out) until the top of the head reaches the ground. Put the hands on the feet. Hold the pose before returning upwards to the starting pose.

Half locust

ardha shalaba asana

Starting pose

Lie on the stomach with the forehead touching the ground and the arms along the sides. Keep the legs together.

Into the pose

While breathing in, stretch the right leg backwards and gradually lift it up. Let both sides of the pelvis rest on the ground. Place the arms along the sides or under the thighs with the palms facing up.

Hold

Hold the pose for up to 30-60 seconds. Relax all muscles that are not needed to maintain the pose. Hold the breath with the lungs half-filled with air. Observe the whole body.

Out

While gradually breathing out, slowly lower the leg.

Rest briefly. Do one cycle of full yoga breathing.

Repeat the posture using the left leg.

Rest while lying on the stomach with one cheek on the ground.

Starting pose

Lie on the stomach with the forehead touching the ground and the arms along the sides. Keep the legs together.

Into the pose

When learning the pose, start by making fists and placing them under the hips. With more practice, place the arms along the sides. Always keep the knees together while doing this pose.

Breathe half-way in and hold the breath. Lift the legs up as far as possible whilst pushing hard with both hands so that the hips rise up from the ground. The forehead should rest firmly on the ground.

Hold

Hold the pose for up to 30-60 seconds. Relax all muscles that are not needed to maintain the pose. Observe the whole body.

Out

While breathing out, slowly lower the legs. Place the arms along the sides.

Rest while lying on the stomach with one cheek on the ground.

Locust

shalaba asana

Half cobra

ardha bhujanga asana

Starting pose

Sit on the heels with the hands in the lap.

Into the pose

Lift bottom up and kneel upright.

Place the right foot well forward and keep a 90º angle in the right ankle.

Push the left leg backwards.

Lower the hips and straighten the upper body.

Place both hands on the right knee.

Hold

Hold the pose for up to 30-60 seconds. Relax all muscles that are not needed to maintain the pose.

Observe free and relaxed breathing.

Out

Bend the upper body forwards and place the hands on the ground on each side of the right foot.

Pull back the right knee and stand on the knees.

Repeat the pose with the left foot forward.

Rest while sitting on the heels with the hands in the lap.

Upward bow

urdhva dhanura asana

Starting pose

Lie on the back with the arms along the sides.

Into the pose

Bend the knees and place the feet on the ground.

Place the hands on the ground just behind the shoulders. While breathing deeply in, lift the stomach and chest until the body forms a high arch.

Hold

Hold the pose for up to 30-60 seconds. Relax all muscles that are not needed to maintain the pose. Observe free and relaxed breathing.

Out

While breathing out, lower the body down to the ground.

Lie on the back to rest.