standing backbend / anuvittasana

Standing backbend opens the front of the body, and strengthens the respiratory, cardiovascular and endocrine systems.

From the mountain, place the palms on the low back/sacrum with the fingers pointed down. Press into the feet, pull up the knee caps, and squeeze the thighs and buttocks.

Press the hips forward and begin to arch the torso backwards. Keep the head looking forward, or if it feels safe let it drop all the way back. Use the arms to support your weight and keep the legs and buttocks engaged and strong.

Breathe and hold 3-7 breaths.

To release: keep the legs, buttocks and arms strong as you slowly inhale back up, letting the head and neck be the last to come vertical.

For a deeper backbend carefully walk the hands down the backs of the thighs to the backs of the knees.

Recent or chronic injury to the hips, back or neck.

mountain, forward fold, jackknife.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.

Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.