Back Bending Poses For Spine And Abdomen

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
Bow Pose (Dhanurasana) Level: Intermediate Tones lower back, thighs and buttocks Stretches quads, ankles and forearms Opens chest cavity and strengthens lungs
Bridge Pose on Elbows (Dvapada Dhanurasana) Level: Intermediate Beneficial in stress, depression and anxiety Improves neck and spine health Enhances memory and focus
Camel Pose (Ustrasana) Level: Intermediate Strengthens knees and back Enhances balance and flexibility Improves concentration
Cat Pose (Bidalasana / Marjaryasana) Level: Beginner Relaxes back and tones abdomen Aids in weight loss Rejuvenates body and mind
Cobra Pose (Bhujangasana) Level: Intermediate Improves focus and retention Enhances cardiovascular capacity Tones abdomen and lower back
Cow Face Pose (Gomukhasana) Level: Intermediate Improves back flexibility and stretches shoulders Enhances lung capacity Opens up hips and corrects seated posture
Cow Pose (Bitilasana / Goasana) Level: Beginner Great restorative pose for lower back stiffness Strengthens arms and knees Good for students looking to enhance focus
Dove Pose (Vajra Kapotasana) Level: Advanced Increases blood circulation in spine and head Strengthens shoulders and knees Stretches quadriceps and chest muscles
Feathered Peacock Pose (Pinch Mayurasana) Level: Advanced Strengthens arms, shoulders and chest Tones back and buttocks Great for anxiety and stress
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
Fish Pose (Matsyasana) Level: Beginner Stimulates abdominal and reproductive organs Enhances lung capacity Stretches thighs, knee and abdomen
Frog Pose (Bhekasana / Mandukasana) Level: Beginner Improves reproductive health Relieves from back pain and digestive issues Strengthens arms and knees
Full Pigeon Pose (Purna Kapotasana) Level: Intermediate Deep stretches abdomen Beneficial in thyroid disorders Tones hips, calves and arms
Gate Pose (Parighasana) Level: Intermediate Strengthens knees and toes Deep stretches abdomen and thighs Balances metabolism and aids in fat loss
Half Bow Pose (Ardha Dhanurasana) Level: Intermediate Improves balance and limb strength Increases joint health Deep stretches abdomen and thighs
Half Frog Pose (Ardha Bhekasana) Level: Beginner Stretches abdomen and quadriceps Strengthens arms and shoulders Provides relief in back pain
Half Pigeon Pose (Ardha Kapotasana) Level: Beginner Stretches groin and thighs Tones lower back Great for posture correction
Half Wheel Pose (Ardha Chakrasana) Level: Advanced Strengthens and tones chest muscles Enhances sense of balance Increases ankle and back strength
Hare / Rabbit Pose (Shashankasana) Level: Intermediate Beneficial in urinary and reproductive disorders Deep stretches shoulders, arms and wrists Strengthens knees
Knee-Chest-Chin Pose (Ashtanga Namaskara) Level: Intermediate Beneficial in back pain Strengthens whole body Stimulates abdominal and reproductive organs
Lion Pose (Simha Vajrasana) Level: Beginner Provides relief in reproductive health issues Good for back pain Strengthens arms and back
Locust Pose (Salambhasana) Level: Beginner Tones hips, thighs, and upper back Strengthens shoulders Stretches quadriceps and feet
Lord of Dancers Pose (Natarajasana) Level: Advanced Great hip opener and balance enhancer Improves mental focus and back flexibility Sculpts arms and calves
Half Lord of Fishes Pose (Ardha Matsyendrasana) Level: Intermediate Beneficial in weight loss and asthma Improves spine and hip flexibility Massages abdominal organs
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 Bridge Pose (Eka Pada Setuasana) Level: Intermediate Strengthens back, ankles and shoulders Great stretch for abdomen and quadriceps Beneficial for urinary system function
Peacock Pose (Mayurasana) Level: Advanced Good for working on focus Strengthens and tones arms and upper back Tones lower body and back
Reclined Hero Pose (Supta Virasana) Level: Intermediate Relieves from lower back issues Stretches abdomen and quadriceps Relaxes mind and helps in fertility
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
Royal / King Pigeon Pose (Raja Kapotasana) Level: Advanced Ideal for those ladies who are trying to conceive Improves posture Relieves back pain
Scorpion Pose (Vrschikasana) Level: Intermediate Strengthens arms and shoulders Great for flexibility and back pain Improves mental focus
Sphinx Pose Level: Beginner Strengthens arms and shoulders Tones lower back and hips Good for digestive issues
Superman / Inverted Locust pose (Viparita Shalabhasana) Level: Beginner Stretches arms and thighs Strengthens core and back Improves balance and focus
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 Dog (Adho Mukha Svanasana) Level: Intermediate Helpful in thyroid issues Tones back, thighs and calves Strengthens shoulders and arms