Standing Backbend
AnuvittasanaA standing arc backward with the hands supporting the lower back or reaching overhead, opening the chest and front hips. A gentle backbend that fits into any standing sequence.
- 01Stand tall with the feet hip-width and the hands on the back of the pelvis.
- 02Draw the tailbone down and lengthen up through the spine first.
- 03Press the hips gently forward and lift the chest toward the ceiling.
- 04Arc back through the upper spine, keeping the neck long.
- 05Support the lower back with the hands or reach the arms overhead.
- 01Lengthen up before you bend back.
- 02Lead with the chest, not the head.
- 03Draw the tailbone down to spare the low back.
- 01Hinging sharply at the lower back — spread the arc into the upper spine.
- 02Dropping the head first and crunching the neck — keep it long as the chest lifts.
- 03Pushing the hips too far forward and losing balance — move within a stable range.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.