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Prepare for Bigger Backbends

Prepare for Bigger Backbends

Learn much more at my backbending workshop at triyoga.

Half Reclined Hero Pose

This version of hero pose or virasana will help stretch and release the quads and hip-flexors that often limit one’s range of motion in backbends. This is because that tight quads and hip-flexors can keep the pelvis tilted forward, restricting the spine’s ability to tilt backwards into backbend.  In this variation, I have my bum on a foam block, my spine supported by a bolster, and my head supported by a blanket.  You can play with the height up or down dependent on your flexibility and desired intensity.  I always keep the other leg bent to keep the pelvis stable.

Reclined Supported Backbend

Recline over something to stretch and release through core, lower back, mid back, upper back and chest. I’m purposefully being vague as there are loads of variations here. From lower back on up tightness can creep into any number of positions on the spine. You can have the bolster pretty central as I have here or adjust it up and down dependent on where you feel limited. You can also do this on a wood or cork brick running parallel to the shoulders or perpendicular for a different release across the chest. You can use a rolled or folded blanket.  There are even specially designed backbending wheels you can roll yourself over. The point is you can experiment with different heights and angles to begin opening across the numerous soft-tissue connections that limit your range of motion in backbends. Props are there to support you into the release and tell the muscles and connective tissue that they can let go a bit. I kept my knees bent so it wasn’t too extreme, but you can straighten your legs if you like. Avoid making it too intense as that can have the opposite effect of making things seize up.

Dancer’s Pose with Strap

We’ve worked our way up from front of hips through core and spine, and now we’ve arrived at the shoulders.  Many backbends (namely upward-facing bow and variations, inverted backbends, dancer and pigeon pose backbends) require arm over head shoulder flexion. In this variation of dancer’s pose, I have strapped my foot and am using the force of pushing my foot back to help stretch both the muscle groups on the front of my chest and the muscles and connective tissue that limit the range of motion of my arm over head. I’m not trying to get the foot to my hand (and couldn’t even if I tried!). Be sure the top arm is in external rotation and use as much strap as you need (but no more) to make the pose sustainably intense.

Good luck with your backbending!  For more backbend tips, check out my upcoming workshop at triyoga.

Read more practice tips.


By Adam Hocke

Adam has been practicing vinyasa flow yoga since 1999 and has trained extensively with Jason Crandell. He offers precise, strong, and accessible classes to physically awaken the body and develop mindfulness both on and off the mat. His teaching is down-to-earth and direct, exploring traditional practices from a modern perspective. A native of South Florida, Adam spent ten years in New York City before becoming a Londoner. He teaches studio classes, workshops and courses throughout London, and retreats across the globe. As a writer, Adam contributes regularly to magazines and web publications on yoga. Visit Adam at



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