6 Backbends In Yoga Sequence
There are many benefits of backbends in yoga, but let’s start with the most obvious: they feel amazing! Backbends open your chest and lungs, improve your posture, and make you feel tall and proud. They are also one of the best ways to increase your energy and stamina.
But there are also some less obvious benefits of backbends. Backbends help to open your hips and improve your flexibility. They also help to stimulate your digestive system and improve your circulation.
Backbends are a great way to end a yoga practice, but they can also be used as a stand-alone sequence. If you are new to backbends, start with a few simple poses and work your way up to more advanced poses.
1. Camel Pose
Camel Pose is a great way to start your backbending sequence. It is a simple pose that can be done by beginners of all levels. Camel Pose opens your chest and lungs, and it also strengthens your abs and back.
To do Camel Pose, start in Tabletop Position. Then, reach back and grab your heels with your hands. Lift your chest up and forward, and hold the pose for a few breaths.
2. Cat-Cow Pose
Cat-Cow Pose is another great pose for beginners. It helps to warm up your spine and prepare your body for backbending.
To do Cat-Cow Pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale and arch your back up, like a cat. Then, exhale and round your back, like a cow. Repeat the sequence a few times.
3. Downward Dog Pose
Downward Dog Pose is a classic yoga pose that is often used in backbending sequences. It stretches your hamstrings, calves, and back. It also strengthens your arms and shoulders.
To do Downward Dog Pose, start in Tabletop Position. Then, push your hips up and back, and lift your chest and head up. Hold the pose for a few breaths.
4. Upward Dog Pose
Upward Dog Pose is a great pose to open your chest and shoulders. It also stretches your hamstrings and calves.
To do Upward Dog Pose, start in Downward Dog Pose. Then, push your hips up and back, and lift your chest and head up. Hold the pose for a few breaths.
5. Wheel Pose
Wheel Pose is a more advanced backbend that should only be attempted by experienced yoga practitioners. It stretches your chest, shoulders, and back. It also strengthens your arms and legs.
To do Wheel Pose, start in Downward Dog Pose. Then, roll onto your back and place your hands on the floor next to your head. Push your hips up and arch your back. Hold the pose for a few breaths.
6. Bridge Pose
Bridge Pose is a great pose for beginners. It stretches your chest, hips, and back. It also strengthens your abs and back.
To do Bridge Pose, start in Tabletop Position. Then, lift your hips up and arch your back. Hold the pose for a few breaths.
Yin Yoga Meridian Sequence
The following Yin Yoga sequence is designed to open the energy meridians of the body. The poses are held for 3-5 minutes, providing a deep stretch to the connective tissue and muscles. This sequence is best practiced in the morning or evening, when the body is at its most receptive.
1. Downward-Facing Dog
Start in Downward-Facing Dog, with your hands shoulder-width apart and your feet hip-width apart. Spread your fingers wide and press firmly into the ground, extending your arms and legs. Keep your shoulders and hips in line, and hold for 3-5 minutes.
2. Seated Forward Bend
Sit on the ground with your legs straight out in front of you. Bend your knees and place your feet on the ground, then reach for your toes and fold forward. Keep your spine long and press your hips toward the ground. Hold for 3-5 minutes.
3. Half Camel
Come to a kneeling position with your knees hip-width apart. Place your hand on your back for support and arch your back, extending your chest toward the ceiling. Hold for 3-5 minutes.
4. Butterfly
Sit with your legs out in front of you and bring the soles of your feet together. Use your hands to help open your legs wider. Hold for 3-5 minutes.
5. Cat-Cow
Come to all fours with your hands shoulder-width apart and your knees hip-width apart. Inhale and lift your head and tailbone upward, arching your back. Exhale and tuck your chin to your chest and round your back. Repeat for 3-5 minutes.
Yoga Sequence For Core Strength
Looking to improve your core strength? Check out this yoga sequence!
The sequence begins with a few basic poses to warm up the body. Then, we move on to some powerful core-strengthening poses.
Incorporate this sequence into your regular practice to see results.
1. Warm-up Poses
Start by warming up the body with a few basic poses. This will help to prepare the body for the more strenuous poses to come.
Cat-Cow
Come to all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Repeat 10 times.
Downward-Facing Dog
From all fours, press into your hands and feet and lift your hips up and back. Keep your feet hip-width apart and your heels pressing down. Hold for 5 breaths.
2. Core-Strengthening Poses
Now that the body is warmed up, let’s move on to some powerful core-strengthening poses.
Plank
Come to all fours, and then step your feet back one at a time, coming into a high plank position. Make sure your shoulders are directly over your wrists, and your core is engaged. Hold for 5 breaths.
Side Plank
From plank, shift your weight onto your right hand and lift your left hand into the air. Keep your core engaged and hold for 5 breaths. Then switch sides.
Low Plank
From plank, lower your knees to the floor and rest your forearms on the ground. Keep your core engaged and hold for 5 breaths.
3. Finishing Poses
Finish up the sequence with a few calming poses. This will help to stretch and relax the body after the workout.
Puppy Dog
Come to all fours and press your hips up and back, extending your spine. Drop your head down and tuck your chin. Hold for 5 breaths.
Bridge
Lying on your back, place your feet flat on the ground and hip-width apart. Engage your glutes and press into your feet to lift your torso and hips off the ground. Hold for 5 breaths.
Happy Baby
Lying on your back, bring your knees to your chest and grab onto your feet. Gently pull your knees towards your chest, and hold for 5 breaths.
Yoga Sequence For Back Flexibility
If you are looking to improve your back flexibility, there is no better way to do so than through a yoga sequence. Yoga is a great way to increase your overall flexibility, and the back is no exception. In fact, many yoga poses are specifically designed to improve back flexibility.
The following yoga sequence is a great way to improve your back flexibility. It is a simple, but effective sequence that you can do at home, without any special equipment.
1. Child’s Pose
Child’s pose is a great way to start your yoga sequence. It is a relaxing pose that stretches the back and hips. To do child’s pose, kneel on the floor and then fold forward, resting your forehead on the floor. Extend your arms out in front of you and relax your body. Stay in this pose for a few breaths, and then slowly rise back up to standing.
2. Downward Dog
Downward dog is a classic yoga pose that stretches the entire body. To do this pose, start in a tabletop position. Then, tuck your toes under and lift your hips up into the air, forming an upside-down V shape with your body. Keep your hands parallel to the floor and your spine straight. Hold this pose for a few breaths, and then slowly lower your hips back to the ground.
3. Camel Pose
Camel pose is a deep back stretch that opens up the entire spine. To do this pose, start in a kneeling position. Then, reach back and grab your heels with your hands. Slowly lift your chest up and arch your back, extending your spine. Hold this pose for a few breaths, and then release your heels and return to kneeling.
4. Triangle Pose
Triangle pose is a great way to stretch the sides of the body. To do this pose, stand with your feet hip-width apart. Then, turn your left foot out 90 degrees and your right foot in about 15 degrees. Bend your left knee and reach your left hand to your ankle or shin. Reach your right hand up toward the sky, and hold this pose for a few breaths. Then, switch sides and repeat.
5. Bridge Pose
Bridge pose is a great way to stretch the entire back. To do this pose, lie on your back with your feet flat on the ground and your knees bent. Then, lift your hips up into the air, and clasp your hands together underneath your hips. Hold this pose for a few breaths, and then slowly lower your hips back to the ground.
6. Fish Pose
Fish pose is a deep back stretch that opens up the chest and shoulders. To do this pose, start by lying on your back with your legs extended and your arms at your sides. Then, bend your elbows and lift your upper body off the ground, reaching your hands toward the sky. Keep your chin tucked and your spine straight. Hold this pose for a few breaths, and then release back to the starting position.
7. Corpse Pose
Corpse pose is the perfect way to end your yoga sequence. It is a relaxing pose that stretches the entire body. To do this pose, simply lie on your back with your legs and arms extended. Relax your body and breathe deeply. Stay in this pose for a few minutes, and then slowly rise back to standing.
The yoga sequence described above is a great way to improve your back flexibility. It is a simple, but effective sequence that you can do at home, without any special equipment. Yoga is a great way to increase your overall flexibility, and the back is no exception. If you are looking to improve your back flexibility, give this yoga sequence a try.
10 Minute Yoga Sequence
for Desk Jockeys
If you work in an office, you know the importance of taking breaks. But even if you have a standing desk, it can be hard to find the time to squeeze in a workout. That’s why we’ve put together this 10-minute yoga sequence that you can do right at your desk.
The sequence is designed to help lengthen and open up your body, which can get cramped up from sitting all day. It’s also a great way to relieve tension in your neck and shoulders.
So, without further ado, here’s the sequence:
1. Seated Cat/Cow Pose
Start by sitting up tall in your chair and bringing your hands to your knees. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Continue to move back and forth between these two poses for about 30 seconds.
2. Desk Chair Hamstring Stretch
Sit in your chair with your feet flat on the ground. Straighten one leg and slowly lean forward, extending the other leg out behind you. Hold for 30 seconds, then switch legs.
3. Eagle Arms
Extend your arms out in front of you and cross your left arm over your right. Bend your elbows and clasp your hands together. Hold for 30 seconds, then switch arms.
4. Neck Rolls
Sit up tall and tuck your chin. Slowly roll your head from one side to the other, pausing for a few seconds on each side.
5. Seated Forward Bend
Sit up tall and extend your legs out in front of you. Fold forward, reaching for your toes. Hold for 30 seconds.
6. Chair Warrior I
Stand up and step your left foot forward, placing your left ankle on your right thigh. Extend your arms out to the sides, and turn your head to look up at your left hand. Hold for 30 seconds, then switch legs.
7. Chair Warrior II
Step your right foot forward and place your right ankle on your left thigh. Extend your arms out to the sides, and turn your head to look up at your right hand. Hold for 30 seconds, then switch legs.
8. Chair Triangle Pose
Extend your right arm out to the side and extend your left leg out to the side. Bend your torso to the left, reaching for your left hand with your right hand. Hold for 30 seconds, then switch sides.
9. Child’s Pose
From Triangle Pose, sit back on your heels and extend your arms out in front of you. Fold forward, extending your torso and forehead to the ground. Hold for 30 seconds.
10. Corpse Pose
Lie down on your back and relax your arms and legs. Close your eyes and breathe deeply for 1-2 minutes.
We hope you enjoy this yoga sequence! If you have any questions, feel free to reach out to us.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
