On the benefits of backbends in yoga practice

Anastasia Stalchinskaya

Hatha Yoga Teacher

For many, backbends are a sore point and a real torment. While for some (including me) they are a joy and ease. Like any other element of practice, backbends are very important and are found in almost every yoga class. Let's find out what they are for.

Lina Kivaka

Flexibility and health of the spine

In the world of yoga, you can often hear the phrase ""You are as young as your spine is flexible."" And it is true: during the work of the muscles surrounding the spine, blood supply and the flow of nutrients improve. All this provides nutrition to the intervertebral discs, restoring their structure. Regular muscle work leads to their growth, and therefore the process of active blood supply will continue, bringing benefits even after the load. Movements in the intervertebral joints are necessary for the prevention of osteochondrosis and improve the condition of the spine as a whole.

Stimulation of the endocrine system

When doing backbends, we actively influence some endocrine glands. For example, the thyroid gland is activated when the chest is stretched and the head is thrown back. But be careful here: if the thyroid hormones are elevated, you should not throw your head back. A study was also conducted on the effect of backbends on stress levels. The study showed that the level of cortisol (stress hormone) decreases when doing bhujangasana. So instead of a chocolate bar after a stressful day, try going to yoga first.

Activation of the sympathetic nervous system

Do a couple of simple backbends and you will feel that you have perked up and your mood has improved. It's all about activating the sympathetic nervous system, the part of the nervous system that is responsible for our ""active"" state. Be careful - perhaps for this reason you shouldn't do backbends before going to bed.

Strengthening back muscles and improving posture

Many backbends are performed actively, by tensing the back muscles, such as shalabhasana and dhanurasana. They have a very effective strengthening effect and improve posture, which is useful throughout life. Shallow backbends performed without the help of hands are useful for intervertebral hernias, such as shalabhasana (but remember that deep backbends with the help of hands are contraindicated for hernias!).

Benefits for breathing and digestion

Massage of internal organs (especially in abdominal bends) can help with functional disorders of the digestive organs. As for the respiratory system, a straight posture is necessary for proper breathing (see above), since with slouching the position of the lungs, their ability to expand and the position of the diaphragm change for the worse. Backbends open the chest and stretch the abdominal area, relieving tension, which improves the breathing pattern. Backbends are also actively used in yoga therapy for bronchial asthma and give positive results.

Despite the enormous benefits that backbends can bring, they should be performed wisely, like any element of yoga practice.

Contraindications to backbends are:

Hyperthyroidism (especially head tilt)
General over-excited state
High blood pressure
Spinal cord injuries (including cervical spine)
Ulcer disease (with lying bends)
Scoliosis above 2nd degree
Hernias (deep passive deflections)
For other questions, please contact a yoga therapist for consultation.
I hope that backbends will become a comfortable form for you, if they are not already.

After all, it would be a sin not to spread out rugs in the desert in a single impulse among art objects, between the earth and the sky, and do several sun salutations or meditate in Shavasana. We are sure that even inveterate party-goers who come to Burning Man with pre-prepared doping drugs, come to yoga classes to synchronously and solemnly stretch their bones.