BACKBENDS

Backbends stretch the front of the body and strengthen the back of the body. They are great for improving posture, activating the posterior chain, improving mobility in the spine, increasing breathing capacity and relieving upper and lower back pain. You will find a number of 15-minute back-bending sequences in the Flexibility series.

Bow Pose
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Bow Pose

Bow pose is an intense backbend that improves spinal mobility and opens up the chest. It's an advanced posture, so take extra care.

Bridge Pose
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Bridge Pose

Bridge pose improves spinal mobility, opens up the chest and hips, strengthens the posterior chain and relieves knee and back pain.

Camel Pose
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Camel Pose

Camel pose is an advanced backbend that improves spinal mobility, opens up the chest and stretches the abs and hip flexors.

Cobra Pose
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Cobra Pose

Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and can help to improve posture.

Cow Pose
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Cow Pose

Cow pose is a beginner backbend that is great for increasing t-spine mobility and relieving pain in the neck and in between the shoulder blades.

Dancer Pose
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Dancer Pose

Dancer pose is an advanced balancing pose that stretches the quads, hip flexors, abs, chest and shoulders and improves hip stability.

Fish Pose
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Fish Pose

Fish pose opens up the chest, improves t-spine mobility, strengthens the abs and relieves pain in between the shoulder blades.

Flying Locust Pose
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Flying Locust Pose

Flying Locust pose is an advanced and awkward posture that improves spinal mobility and stretches the abs, hip flexors and quads.

Half Frog Pose
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Half Frog Pose

Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and improves spinal mobility.

Locust Pose
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Locust Pose

Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.

One-Handed Tiger
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One-Handed Tiger

One-Handed Tiger challenges your balance, stretches the quads, hip flexors, chest and shoulders and improves spinal mobility.

Puppy Pose
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Puppy Pose

Puppy pose is a key restorative counterpose for athletes that targets the thoracic spine and releases tension at the lower back.

Snake Pose
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Snake Pose

Snake pose strengthens the mid back, lower back and glutes and opens up the chest and shoulders. It's a great pose to improve posture.

Sphinx Pose
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Sphinx Pose

Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.

Upward Facing Plank
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Upward Facing Dog

Upward Facing Dog is a deep backbend that you find in the Sun Salutations. It strengthens the wrists and shoulders.

Wheel Pose
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Wheel Pose

Wheel is an advanced backbend that stretches the front of the body and strengthens the posterior chain. Please be careful in this pose.

Wild Thing
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Wild Thing

Wild Thing improves spine and shoulder mobility, challenges your balance and strengthens the wrists and shoulders.