StandingIntermediate
Standing Backbend
Anuvittasana
About This Pose
Anuvittasana is a foundational standing backbend that creates space in the front body while strengthening the back muscles. Often practiced as part of Sun Salutations, this heart-opening pose prepares the body for deeper backbends.
Step-by-Step Instructions
- 1
Stand tall with feet hip width
- 2
Lift arms overhead
- 3
Engage legs and core
- 4
Gently arch upper back
- 5
Keep hips stacked over heels
Alignment Cues
- Lengthen spine before bending
- Lift chest upward
- Engage thighs and glutes
- Support lower back with core
Benefits
- Improves spinal mobility
- Strengthens back muscles
- Opens chest and shoulders
- Improves posture
- Enhances body awareness
Modifications
- Place hands on hips
- Reduce depth of backbend
- Practice against wall
Variations
- Supported backbend
- Backbend with arms overhead
Cautions & Contraindications
Cautions
- Avoid compressing lower back
- Move slowly into the pose
- Keep breath steady
Avoid this pose if you have:
- Severe lower back pain
- Recent spinal surgery
- Uncontrolled vertigo
Quick Facts
Primary Focus
spineSecondary Focus
chestshoulders
Suggested Hold
20 seconds
Tags
standingbackbendflexibilityspine
