Forward bending poses hold a higher importance than other yoga poses mainly because they go on to strengthen our abdomen and back, the main parts necessary for a right posture and a healthy body. Without a strong core and flexible spine one can not call himself fit.

Hence, below in table are mentioned all yoga poses for your back, to stretch it, increase flexibility and get rid of back pain. These yoga moves not only impact back but would help you lose belly fat, aid in weight loss and tone your abdomen.

All Forward Bending Poses (Table with benefits and pictures)

Yoga Poses (asanas) with benefits Pose Image
Archer’s Pose (Akarna Dhanurasana)

  • Level: Advanced
  • Improves focus and memory
  • Deep stretches the arms and legs
  • Good for flat feet and sciatica
Akarna Dhanurasana thumbnail
Big Toe Pose (Padangusthasana)

  • Level: Intermediate
  • Ideal for women who are trying to get pregnant
  • Improves digestion
  • Relieves headache
Big Toe Pose (Padangusthasana) thumbnail
Child Pose (Balasana)

  • Level: Beginner
  • Great for stress, depression, and anxiety
  • Relaxes upper back, neck and arms
  • Helps sleep better at night
Child's pose thumbnail
Downward Facing Dog Pose (Adho Mukha Svanasana)

  • Level: Beginner
  • Enhances hamstring flexibility and hip flexion
  • Stretches Achilles’ tendons
  • Strengthens wrists, ankles, toes and back
Downward-Facing Dog Pose (Adho Mukha Svanasana) thumbnail
Extended Puppy Pose(Uttana Shishosana)

  • Level: Beginner
  • Stretches and relaxes arms and upper back
  • Aids in weight and fat loss
  • Rejuvenates stressed mind and body
Extended Puppy Pose (Uttana Shishosana)
Full Boat Pose (Navasana)

  • Level: Intermediate
  • Helps get rid of belly fat
  • Improves digestion
  • Tones back, thighs, and arms
Boat-Pose  thumbnail
Half Boat Pose (Ardha Navasana)

  • Level: Beginner
  • Strengthens knees and arms
  • Improves balance and focus
  • Tones abdominal muscles
half Boat pose  thumbnail
Half Bound Lotus Standing Pose (Ardha Baddha Padmottanasana)

  • Level: Advanced
  • Great stretch for Achilles’ tendon and hamstrings
  • Beneficial in hormonal imbalances
  • Strengthens arms and legs
Ardha Baddha Padmottanasana thumbnail
Happy Baby Pose (Ananda Balasana)

  • Level: Beginner
  • Induces feelings of relaxation and happiness
  • Rejuvenates back, arms and hips
  • Strengthens digestive system
Happy-Baby-Pose thumbnail
Hare / Rabbit Pose (Shashankasana)

  • Level: Intermediate
  • Beneficial in urinary and reproductive disorders
  • Deep stretches shoulders, arms and wrists
  • Strengthens knees
Rabbit Pose thumbnail
Head to Knee Pose (Janu Sirsasana)

  • Level: Intermediate
  • Great stretch for hamstrings and calves
  • Increases metabolism
  • Strengthens back and shoulders
Head to Knee Pose thumbnail
Intense Side Stretch Pose / Pyramid pose (Parsvottanasana)

  • Level: Intermediate
  • Stretches back, groin and inner thighs
  • Tones abdomen and lower body
  • Great for weight and fat loss
pyramid pose - thumbnail
Knee to Ear Pose (Karnapidasana)

  • Level: Advanced
  • Improves balance
  • Strengthens shoulders and knees
  • Stretches back and feet
Karnapidasana thumbnail
Lord of Fishes Pose II (Padma Matsyendrasana)

  • Level: Beginner
  • Stretches shoulders, abs and hamstrings
  • Tones back and hips
  • Aids in weight loss
Padma Matsyendrasana thumbnail
Lunge Pose (Ashva Sanchalanasana)

  • Level: Beginner
  • Good for flat feet and mental stress
  • Strengthens Achilles’ tendon, hamstrings and fingers
  • Deep stretches the back and legs
Lunge Yoga Pose thumbnail
Noose Pose (Pasasana)

  • Level: Intermediate
  • Improves seated balance and posture
  • Strengthens knees and ankles
  • Enhances focus and flexibility
noose pose thumbnail
One Legged Dog / Downward Dog (Split) Pose (Eka Pada Svanasana)

  • Level: Intermediate
  • Enhances hamstring flexibility and hip flexion
  • Stretches Achilles’ tendons and groin
  • Improves digestion and balance
Eka Pada Svanasana thumbnail
Revolved Head to Knee Pose (Parivritta Janu Sirsasana)

  • Level: Beginner
  • Stretches and tones abdomen and arms
  • Great for hip opening and stave off fat from legs
  • Improves spine and neck flexibility and strength
Janu Sirsasana (Revolved Head to Knee Pose) thumbnail
Revolved Extended Side Angle Pose (Parivritta Parsvokonasana)

  • Level: Intermediate
  • Stretches groin and legs
  • Helps trim down belly fat and tone abdomen
  • Strengthens ankles, knees and wrist
Revolved Extended Side Angle Pose (Parivritta Parsvokonasana) thumbnail
Revolved Triangle Pose (Parivritta Trikonasana)

  • Level: Intermediate
  • Stretches hamstrings and Achilles’ tendon
  • Relaxes back and hips
  • Tones abdomen and shoulders
Revolved Triangle Pose (Parivritta Trikonasana) thumbnail
Seated Forward Bend Pose (Paschimottanasana)

  • Level: Beginner
  • Stretches legs and back
  • Stimulates abdominal organs
  • Relaxes mind
Seated Forward Bend Pose (Paschimottanasana) thumbnail
Standing Forward Bend Pose (Uttanasana)

  • Level: Beginner
  • Stimulates kidney, liver and pancreas for improved digestion
  • Provides relief in obesity, stress and depression
  • Enhances balance and spine strength
Uttanasana (Standing Forward Bend) thumbnail
Standing Half Forward Bend (Ardha Uttanasana)

  • Level: Beginner
  • Corrects body alignment and standing posture
  • Strengthens ankles and enhances toe grip
  • Improves digestive and urinary functions
Half Forward Bend Pose (Ardha Uttanasana) thumbnail
Threading the Needle (Parsva Balasana)

  • Level: Beginner
  • Great for mental and physical rejuvenation
  • Stretches feet and shoulders
  • Good for reproductive disorders
thread-the-needle-pose-parsva-balasana thumbnail
Tortoise Pose (Kurmasana)

  • Level: Intermediate
  • Deeply stretches back and hips
  • Stimulates heart and lungs
  • Strengthens shoulders and lower back
Tortoise Pose (Kurmasana) thumbnail
Upward Facing Forward Bend Pose (Urdhva Mukha Paschimottanasana)

  • Level: Advanced
  • Enhances sense of balance
  • Stretches whole back and legs
  • Reduces stress and feelings of panic
Upward Facing Forward Bend Pose (Urdhva Mukha Paschimottanasana) thumbnail
Warrior III Pose (Virabhadrasana III)

  • Level: Intermediate
  • Strengthens and tones the whole body
  • Improves memory
  • Corrects posture and improves balance
warrior III pose thumbnail
Wide Legged Standing Forward Bend Pose (Prasarita Paddotanasana)

  • Level: Intermediate
  • Provides relief from stress and obesity
  • Strengthens ankles and wrists
  • Enhances memory and flexibility
Prasarita Padottanasana (Wide-Legged Forward Bend) thumbnail

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