Standing Backbend – Anyvittasana
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Benefits
Stretches shoulders, front of body
Opens the chest
Also referred to as “heart opener”
Tips and Pointers
Try not to crunch your torso, rather stand tall, keep reaching upwards to the sky and back
Modifications
Hand positions:
1) Place hands on your lower back above sacrum, fingers pointing down – as if they were in your pants back pockets
or
2) Interlace fingers behind your back and let your arms gently pull down towards your calves and the ground as you bend
Feet: stand feet hip width apart and parallel
Other Similar Poses
Mechanics of the Pose:
- Start in Standing position – Mountain pose
- Feet together, toes touching
- Weight should be equally distributed on both feet
- Inhale your arms up
- Relax your shoulders away from your ears
- Engage/squeeze your thighs and buttocks
- Push hips forward and gently start bending back from torso
- Keep gaze forward unless comfortable looking up
- Hold for a few breaths
- Slowly return to neutral spin
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