Just like Forward bends, Back bends too contribute to spine and core strength.

Below are listed back bending yoga poses with yogi level, health benefits and pictures. Perform them in conjunction with forward bending poses for maximum benefit and good health.

All Back Bending Poses (Table with benefits and pictures)

Yoga Poses (asanas) with benefits Pose Image
Bridge Pose (Setu Bandhasana)

  • Level: Intermediate
  • Strengthens neck and shoulders
  • Massages abdominal organs and kidneys
  • Tones lower back and calves
Bridge Pose (Setu Bandha Sarvangasana) thumbnail
Bow Pose (Dhanurasana)

  • Level: Intermediate
  • Tones lower back, thighs and buttocks
  • Stretches quads, ankles and forearms
  • Opens chest cavity and strengthens lungs
Bow-pose-Dhanurasana  thumbnail
Bridge Pose on Elbows (Dvapada Dhanurasana)

  • Level: Intermediate
  • Beneficial in stress, depression and anxiety
  • Improves neck and spine health
  • Enhances memory and focus
Bridge Pose on Elbows thumbnail
Camel Pose (Ustrasana)

  • Level: Intermediate
  • Strengthens knees and back
  • Enhances balance and flexibility
  • Improves concentration
camel pose - thumbnail
Cat Pose (Bidalasana / Marjaryasana)

  • Level: Beginner
  • Relaxes back and tones abdomen
  • Aids in weight loss
  • Rejuvenates body and mind
cat pose thumbnail
Cobra Pose (Bhujangasana)

  • Level: Intermediate
  • Improves focus and retention
  • Enhances cardiovascular capacity
  • Tones abdomen and lower back
Cobra Pose thumbnail
Cow Face Pose (Gomukhasana)

  • Level: Intermediate
  • Improves back flexibility and stretches shoulders
  • Enhances lung capacity
  • Opens up hips and corrects seated posture
Cow's-face-pose thumbnail
Cow Pose (Bitilasana / Goasana)

  • Level: Beginner
  • Great restorative pose for lower back stiffness
  • Strengthens arms and knees
  • Good for students looking to enhance focus
Cow Pose (Bitilasana) thumbnail
Dove Pose (Vajra Kapotasana)

  • Level: Advanced
  • Increases blood circulation in spine and head
  • Strengthens shoulders and knees
  • Stretches quadriceps and chest muscles
Vajra Kapotasana thumbnail
Feathered Peacock Pose (Pinch Mayurasana)

  • Level: Advanced
  • Strengthens arms, shoulders and chest
  • Tones back and buttocks
  • Great for anxiety and stress
Pinch Mayurasana thumbnail
Fish out of Hero Pose (Matsyendra Virasana)

  • Level: Intermediate
  • Deep stretches thighs and lower abdomen
  • Induces feeling of happiness and calms mind
  • Relieves from upper back pain
Matsyendra Virasana thumbnail
Fish Pose (Matsyasana)

  • Level: Beginner
  • Stimulates abdominal and reproductive organs
  • Enhances lung capacity
  • Stretches thighs, knee and abdomen
Matsyasana thumbnail
Frog Pose (Bhekasana / Mandukasana)

  • Level: Beginner
  • Improves reproductive health
  • Relieves from back pain and digestive issues
  • Strengthens arms and knees
Frog pose thumbnail
Full Pigeon Pose (Purna Kapotasana)

  • Level: Intermediate
  • Deep stretches abdomen
  • Beneficial in thyroid disorders
  • Tones hips, calves and arms
Purna Kapotasana thumbnail
Gate Pose (Parighasana)

  • Level: Intermediate
  • Strengthens knees and toes
  • Deep stretches abdomen and thighs
  • Balances metabolism and aids in fat loss
GATE POSE (Parighasana) thumbnail
Half Bow Pose (Ardha Dhanurasana)

  • Level: Intermediate
  • Improves balance and limb strength
  • Increases joint health
  • Deep stretches abdomen and thighs
Half Bow Pose thumbnail
Half Frog Pose (Ardha Bhekasana)

  • Level: Beginner
  • Stretches abdomen and quadriceps
  • Strengthens arms and shoulders
  • Provides relief in back pain
Half Frog Pose - thumbnail
Half Pigeon Pose (Ardha Kapotasana)

  • Level: Beginner
  • Stretches groin and thighs
  • Tones lower back
  • Great for posture correction
Half pigeon pose - thumbnail
Half Wheel Pose (Ardha Chakrasana)

  • Level: Advanced
  • Strengthens and tones chest muscles
  • Enhances sense of balance
  • Increases ankle and back strength
Ardha Chakrasana thumbnail
Hare / Rabbit Pose (Shashankasana)

  • Level: Intermediate
  • Beneficial in urinary and reproductive disorders
  • Deep stretches shoulders, arms and wrists
  • Strengthens knees
Rabbit Pose thumbnail
Knee-Chest-Chin Pose (Ashtanga Namaskara)

  • Level: Intermediate
  • Beneficial in back pain
  • Strengthens whole body
  • Stimulates abdominal and reproductive organs
Ashtanga Namaskara thumbnail
Lion Pose (Simha Vajrasana)

  • Level: Beginner
  • Provides relief in reproductive health issues
  • Good for back pain
  • Strengthens arms and back
Simha Vajrasana thumbnail
Locust Pose (Salambhasana)

  • Level: Beginner
  • Tones hips, thighs, and upper back
  • Strengthens shoulders
  • Stretches quadriceps and feet
locust thumbnail
Lord of Dancers Pose (Natarajasana)

  • Level: Advanced
  • Great hip opener and balance enhancer
  • Improves mental focus and back flexibility
  • Sculpts arms and calves
Natarajasana (Dancer Pose) thumbnail
Half Lord of Fishes Pose (Ardha Matsyendrasana)

  • Level: Intermediate
  • Beneficial in weight loss and asthma
  • Improves spine and hip flexibility
  • Massages abdominal organs
Ardha Matsyendrasana (Half Lord of the Fishes Pose) thumbnail
One Legged Wheel Pose (Eka Pada Chakrasana)

  • Level: Advanced
  • Improves balance and focus
  • Strengthens arms, shoulders and ankles
  • Tones back, hips and calves
One Legged Wheel Pose (Eka Pada Chakrasana) thumbnail
One Legged Bridge Pose (Eka Pada Setuasana)

  • Level: Intermediate
  • Strengthens back, ankles and shoulders
  • Great stretch for abdomen and quadriceps
  • Beneficial for urinary system function
Eka Pada Setuasana thumbnail
Peacock Pose (Mayurasana)

  • Level: Advanced
  • Good for working on focus
  • Strengthens and tones arms and upper back
  • Tones lower body and back
peacock pose - thumbnail
Reclined Hero Pose (Supta Virasana)

  • Level: Intermediate
  • Relieves from lower back issues
  • Stretches abdomen and quadriceps
  • Relaxes mind and helps in fertility
Reclined Hero Pose (Supta Virasana) thumbnail
Reclined Thunderbolt Pose (Supta Vajrasana)

  • Level: Intermediate
  • Strengthens shoulders and elbows
  • Relieves from upper back pain and stiffness
  • Stretches chest muscles and helps breathe deeper
Reclined Thunderbolt Pose (Supta Vajrasana) thumbnail
Royal / King Pigeon Pose (Raja Kapotasana)

  • Level: Advanced
  • Ideal for those ladies who are trying to conceive
  • Improves posture
  • Relieves back pain
king pigeon pose thumbnail
Scorpion Pose (Vrschikasana)

  • Level: Intermediate
  • Strengthens arms and shoulders
  • Great for flexibility and back pain
  • Improves mental focus
Scorpion Pose - thumbnail
Sphinx Pose

  • Level: Beginner
  • Strengthens arms and shoulders
  • Tones lower back and hips
  • Good for digestive issues
Sphinx Pose thumbnail
Superman / Inverted Locust pose (Viparita Shalabhasana)

  • Level: Beginner
  • Stretches arms and thighs
  • Strengthens core and back
  • Improves balance and focus
Superman pose thumbnail
Upward Facing Two-Foot Staff Pose (Dvi Pada Viparita Dandasana)

  • Level: Intermediate
  • Deeply stretches thighs, abdomen and chest
  • Great for athletes
  • Makes body flexible and agile
Upward Facing Two-Foot Staff Pose (Dvi Pada Viparita Dandasana) thumbnail
Upward-Facing Dog (Adho Mukha Svanasana)

  • Level: Intermediate
  • Helpful in thyroid issues
  • Tones back, thighs and calves
  • Strengthens shoulders and arms
Upward-Facing Dog (Adho Mukha Svanasana) thumbnail

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