Intermediate Yoga Poses Vyas Yoga Blog

Intermediate Back Bend Yoga Poses

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Hey there, fellow yogis! In this piece, we’re diving into our Yoga School’s speciality: the back bend. 

At Vyas Yoga, we take our back bends very seriously, and with good reason. Not only do back ends come with endless benefits, they also must be done with the utmost care to make sure safety is guaranteed.

We are going to be exploring five fantastic and essential yoga poses. These are of an intermediate level, so you should be able to do them if you’ve been practising for some time.

If you’re a pro, you can skip this and head on over to our list of the 5 most important advanced backbend asanas

1. Chakrasana (Wheel Pose):

Picture this – you on your back, hands and feet grounded, lifting your body into a graceful arch. That’s Chakrasana, or Wheel Pose

It’s like opening up to the universe, stretching your front side, and feeling the energy flow. This pose strengthens your back, arms, and legs while also giving a boost to your mood. For a more difficult variation, you can try and lift your heels for a fuller and more challenging stretch. 

2. Rajkaputasana (Pigeon Pose Variation):

Now, let’s explore Rajkaputasana, also called the King Pigeon Pose. Kneel down, extend one leg back, and reach for your foot – that’s the royal pigeon! 

This pose opens up your hips and stretches your thighs, creating a sense of ease and freedom in your movements. 

Remember to concentrate on your breathing and letting go of any tension.

3. Dhanurasana (Bow Pose):

Time to bow down to the magnificent Dhanurasana! Lie on your belly, grab your ankles, and lift your chest and legs – you’re a bow! 

Make sure you practice this on an empty stomach.  

This pose not only strengthens your back muscles but also invites a sense of playfulness into your practice. Feel like a graceful archer ready to shoot arrows of positivity into your day. 

4. Ustrasana (Camel Pose):

Open your heart chakra (Anahata) with the Camel Pose. 

Kneel down, reach for your heels, and open up your heart. This pose not only stretches your front body but also helps in improving your posture. 

Imagine yourself as a friendly camel, gracefully bending backward, carrying the load of your day with ease. Ustrasana – a gentle yet powerful heart-opener.

5. Natrajasana (Dancer Pose):

We’re wrapping up our exploration with the elegant Natrajasana, or Dancer Pose. 

Stand tall, grab your foot, and lean forward – you’re dancing through life! This pose improves balance, stretches your thighs, and opens up your chest. 

Picture yourself as a joyful dancer, gracefully moving through the flow of your practice. Natrajasana – an invitation to dance through the rhythm of your breath.

Backbend Asanas for Pro Yoga Tecahers

Backbend Yoga from Yoga Teacher perspective

Congratulations, reader! You’ve just unlocked another chapter in your yogic journey! 

These asanas are a staple in our Yoga Alliance certified 200 Hours Yoga Teacher Training program. 

If you want to go to the next level and learn from an authentic master of the Backbend, contact us today to book your seat!

Reach out to our team today for more or visit us in Rishikesh.

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