Simple (and Safe!) Floor-based Backbends

I know, we hear the word “backbend” and panic. It’s a word with a lot of baggage. I totally understand that and hope to dispel some of the trepidation you may have about this essential part of spinal movement!

Years ago, before I decided to do my yoga teacher training, I took a week-long yoga intensive with Rodney Yee. It was incredibly beneficial, and I learned so much about yoga and about myself. And it was part of the reason I decided to enroll in a teacher training program very soon afterward.

One of the things we worked on was backbends. I was fine with doing backbends on the floor, but when Rodney announced we would be dropping back into a backbend from standing, I knew I would be sitting that one out. I knew I simply couldn’t do that.

I’m eternally grateful that he didn’t let me off the hook. He encouraged me to be open to the process and to be patient with myself so that I could experience the glorious release of dropping back from standing into Urdhva Dhanurasana (Upward-facing Bow Pose, sometimes called Wheel Pose). He saw my fear and he provided me with support and encouragement…and three people to spot me. I dropped back with a huge amount of assistance, but I did it! And it felt great! Mostly because I let go of fear and allowed my body and my mind accept that I could do something I was afraid to do.

That was the first (and last!) time that I dropped back into that backbend from standing. And I’m OK with that.

What I want to share with you, however, is not the deep backbend experience I had twenty years ago, but rather the everyday backbend experience that I (and you) can welcome into our practice today. And every day.

The poses we will do are all floor-based, and you won’t need much in the way of props. Sometimes a blanket under the hips is nice for extra padding when lying face-down on the floor. Other than that, I think you can just bring yourself.

Below is the video instruction that I’ll share with you to help you approach some simple floor-based backbends safely and without intimidation (hopefully!). Let go of fear and embrace possibility with these simple yoga poses to enliven the spine!

Lindel Hart teaches yoga online for PerfectFit Wellness. He lives in Western Massachusetts and teaches at Deerfield Academy, a private residential high school, as well as at Community Yoga and Wellness in Greenfield, MA. Visit his website, Hart Yoga.