Backbend Yoga Poses: How-to, Tips, Benefits, Images, Videos

Opening up in the spine and chest feels great and strengthens our connection to intuition. Here are some poses to help get you started.

Cow Pose - From hands and knees, arch your back so your belly drops toward the floor and chest opens in front of you. More on Cow Pose >>

Cat Pose - From hands and knees, round your back so you spine curves upward, and relax your head toward the ground, releasing your neck. More on Cat Pose >>

Camel Pose - Stand on your knees with toes tucked, knees hip width apart. Reach your hands one at a time to your heels. More on Camel Pose >>

Upward Facing Dog - Try relaxing everything in your body other than what you need in your arms to hold you. More on Upward Facing Dog Pose >>


Cobra Pose - Lie face down with legs extended about 6 inches apart, tops of feet on the ground. Bring palms under shoulders, and gently press down, slowly lifting your upper then middle... More on Cobra Pose >>

Bow Pose - Lie down on your stomach, with arms extended back along your sides. Bend your knees, and reach your hands back to hold the outsides of your ankles. Press your knees and ankles behind you... More on Bow Pose >>

Bridge Pose - Lie flat on your back.Bend your knees straight up, bringing heels just behind your hips. More on Bridge Pose >>

Wheel Pose - Lie flat on your back. Bend your knees straight up, bringing heels just behind your hips. Bring hands on either side of your head, fingers pointing back toward your body. More on Wheel Pose >>

Lord of the Dance Pose - While standing, shift your weight onto one foot. Bend your other knee, lifting your foot up behind your thigh with the knee pointing down. More on Lord of the Dance Pose >>

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Michael Taylor

Co-Founder Of Strala Yoga & Tai Chi Expert
Mike Taylor is the co-founder of Strala along with his wife, Tara Stiles. He studied mind-body medicine at Harvard and complementary medicine at Oxford. Mike has practiced Eastern movement and healing, including tai chi and qigong, for more than 30 years. In his younger years, Mike challenged centuries of reasonable and well-tested martial traditions in hundreds of competitions by applying unruly imagination to a world where rules were unbreakable. His record established the strength of finding your own way in your own body rather than copying the techniques of other people’s traditions. As he got older, Mike continued on to medical applications of the mind-body connection in university. After running into walls with standard medical practice in the United States and England, he left his health care roots for a little while. As the first internet boom was getting started, he joined the startup team of one company, then founded a couple more. Now through Strala, Mike has found his way back to health care done right: helping people let go of stress in their bodies and minds, enable their lives, and become their own best caregivers.Mike has climbed some of the world’s largest mountains in Alaska, the Alps, and the Himalayas. He’s now a cyclist and runner and spends as much free time as possible exploring the backcountry on foot, skis, and snowboard. He lives in New York with his wife, Tara, and baby, Daisy.

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