Standing Backbend
Anuvittasana
About This Pose
Standing Backbend (Anuvittasana) offers an accessible way to experience the heart-opening and energizing effects of backbending while maintaining the stability of standing on both feet. This pose creates a gentle arc through the spine, stretching the entire front body from throat to thighs. The pose appears in Sun Salutation variations and serves as preparation for deeper backbends. Standing on both feet provides a secure foundation that allows practitioners to focus on spinal extension without balance concerns. The lift of the heart and opening of the chest naturally encourages deeper breathing and can shift mood toward optimism and openness. Regular practice helps counteract the forward-flexed postures common in daily activities.
Step-by-Step Instructions
- 1
Stand in Mountain Pose
- 2
Place hands on lower back fingers down
- 3
Ground firmly through both feet
- 4
Engage legs and core muscles
- 5
Inhale and lift chest toward ceiling
- 6
Begin extending spine backward
- 7
Press hips slightly forward
- 8
Keep buttocks engaged not clenched
- 9
Let head follow natural spinal curve
- 10
Breathe into expanded chest
- 11
Hold for 5-8 breaths
- 12
Return to standing slowly
Alignment Cues
- Core engaged throughout
- Hips pressing gently forward
- Chest leading the movement
- Shoulders drawing back
- Neck following spine naturally
- Weight even through feet
Benefits
- Opens entire front body
- Stretches chest and shoulders
- Counteracts forward posture
- Energizes and uplifts mood
- Prepares for deeper backbends
- Improves spinal flexibility
- Deepens breathing capacity
- Stimulates nervous system
Modifications
- Smaller range of motion
- Hands on hips for support
- Keep gaze forward
Variations
- Arms reaching overhead
- Hands in prayer overhead
- One arm at a time
Cautions & Contraindications
Cautions
- Engage core to protect lower back
- Lead with heart not head
- Keep neck long not compressed
Avoid this pose if you have:
- Severe back injuries
- Vertigo or dizziness
- Uncontrolled high blood pressure
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
25 seconds
Tags
Equipment
