Wild Thing Pose

Backbending Yoga Sequence – 11 Poses and Transitions for Beginners

If you’re still on the fence whether backbending is or not for you, I invite you to quickly read this post where I talk about the major benefits of correct and safe backbends. It is truly amazing to understand and feel the effect of this particular movement, especially when the entire energy in your body shifts.

Once you build the awareness about backbending in Yoga, it is essential to introduce them into your daily flows. Whether is morning, afternoon or evening yoga, I am proposing you some backbending yoga poses and transitions for beginners that you can easily add in your sequence in order to make it more spine-focused.

I highly encourage you to warm up before starting this backbending Yoga sequence as the intensity in this flow with slowly increase. We hold each pose for 5 breaths.

1/ Wild Thing Pose (Camatkarasana)

How to get in the pose:

a. Start in Downward-Facing Dog (Adho Mukha Svanasana)

b. Lift the right leg and slowly start to open your hip

c. Bend the right leg, open the hips and start pivoting on the left leg

d. The right leg will slowly land on the ground while the right arm will open the chest

e. Optional: Your right hand can choose Vayu Mudra or any other mudra that you prefer

2/ Bridge Pose (Urdhva Dhanurasana)

How to get in the pose from Wild Thing:

a. Once we are in Wild Thing Pose, we open the chest as much as possible

b. Place the right hand on the ground, parallel with the left hand

c. Feet become parallel

d. Optional: Lift your heels and bounce back and forth in order to find a deeper backbend

3/ Dancer Pose (Natarajasana)

How to get in the pose from Bridge:

a. Once we are in Bridge Pose, we come out of it the same way we got into it

b. Turn the left hand and foot towards the left, push into the right hand and foot in order to balance the entire weight on the left side. Find Wild Thing pose for a short time, lift the right leg up, engage the core muscles and place the foot between your hands

c. Lift the hands and find Crescent Pose

d. Lean forward, balance the entire weight on the right leg and find Warrior III

e. Stand upright, grab the left foot with the left hand, flip the grip

f. Right hand will find the left hand, lean slightly forward and balance the pose

4/ Camel Pose (Ustrasana)

How to get in the pose from Dancer:

a. Let go of the left foot and keep the balance

b. Place the left leg slowly on the mat at a 90 degree angle, then the right leg

c. Place the hands on the lower back and lean your upper-body backwards

d. Try to put as little pressure as possible on the lower back to start with, open the chest and when you’ve reached your maximum, place the hands on your heels

e. Don’t lean too much on the back, keep your hips forward at a 90 degree angle and puff up the chest

5/ Tiger Pose (Vyaghrasana)

How to get in the pose from Camel:

a. Let go of the heels and slowly straighten your back, head will come last

b. Find table-top pose and lift the right leg up

c. Grab the right foot with the right hand (Optional: flip the grip)

d. Simultaneously find the action of opening the chest and shoulders, gaze forward and activate your glutes in order to straighten the back leg

6/ King Pigeon Pose (Eka Pada Rajakapotasana)

How to get in the pose from Tiger

a. Let go of the right leg and bring it in front of you while the left leg is straightened in the back

b. Bend the back leg and grab it with the left hand, flip the grip

c. Right hand will find the left hand, open your chest and gaze forward

d. Engage all the muscles in order to maintain the balance

7/ Mermaid Pose (Eka Pada Rajakapotasana)

How to get in the pose from King Pigeon:

a. Let go of the back foot and take a deep breath

b. Bring the back foot to the inside of your left elbow and rotate your chest towards the left side

c. Grab the left foot with the right hand without flipping the grip

8/ Locust Pose (Salabhasana)

How to get in the pose from Mermaid:

a. Let go of the back foot and lay down, hands by your side

b. Lift the chest up, gaze upwards

c. Keep your feet together and activate your glutes in order to lift them up, legs are straight

d. Optional: Interlace your hands in the back

9/ Bow Pose (Dhanurasana)

How to get in the pose from Locust:

a. Grab the feet with your hands, flip the grip

b. Activate your back muscles and glutes in order to lift

c. Gaze upwards and pretend there is a string pulling you up

10/ Sphinx Pose (Salamba Bhujangasana)

How to get in the pose from Bow:

a. Let go of feet, lay down and take a deep breath

b. Place your elbows slightly behind your shoulders and hands parallel on the ground

c. Lift the chest up, gaze upwards by engaging your core muscles and glutes

11/ Upward-Facing Dog Pose (Urdhva Mukha Shvanasana)

How to get in the pose from Sphinx:

a. Place your hands slightly behind your shoulders

b. Straighten your arms, lift up the torso, gaze forward and open up the chest by pushing the ground away from you

c. Lift your knees off the ground

Make sure you repeat the same movements on the other side if the poses are accessible.

I hope you enjoyed this flow and please, let me know in the comments how you found it and what improvements you would like to add. How do you spice up your flows?

Backbend Yoga Flow Video

Before you go, make sure to check out this 1-hour backbend flow from Yoga with Kassandra! It is 1 hour of happiness and joy that you bring into your heart and practice!

Practice makes it perfect!

Namaste world!

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